20/15 Cal Row
12 Deadlifts 120/90kg
9 box jump overs
6 bar MU

Switch after each full round!

3 rounds
8 front squats 80kg/50kg
10 box jumps 60cm/50cm

4 intervals

2 rounds:
5 DB over burpee 2x22,5/15
4 DB hang power clean
3 DB front squat
2 DB thruster
7m OH carry

You go / I go with partner (full intervals)

Intervals 30s On / 30s Off x 6
1) row
2) plank /or hollow hold
3) shuttle run
4) mountain climber

(Total 24min)

A,
1 Rm squat clean
- build up to daily max in 15-17 mins
- Good form
- Long rest (2-3 mins) between heavy sets

B,
Total time : 22mins 30 sec
Death by Power Clean & Push jerk @60/43kg
1. Min : 2+2
2. Min : 3+3
3. Min : 4+4
4. Min : 5+5
5. Min : 6+6

Then
Every 90 sec
Continue the same rep scheme
6-10th set
7+7
8+8
9+9
10+10
11+11

Then
Every 2 mins
11th to 15th set
12+12
13+13
14+14
15+15
16+16

• Game is over, when you cannot fit anymore into the minute with the given amount of repetitions!
• First you complete the cleans, then the jerks!

-Choose a weight, you can go for at least 10 sets so 11+11reps !

• If you reach 15 sets , Stop the clock, workout is over!

1) hang snatch + snatch balance + OHS 8x(2+2+1)x65%

1A) Weighted ring dips 5x2x75%
1B) Side to side push ups 5x6

50m db front rack walking lunges 2x22,5kg / 2x15kg
50 wall balls 9kg/6kg
50 sit ups
5 wall climbs
5 l-pull ups
50 cal row

For time:
15 Deadlifts 100/70kg
30 Push-Ups
12 Deadlifts
24 Push-Ups
9 Deadlifts
18 Push-Ups

4x3 Sumo Deadlift @75-80% of 3RM
- Rest 2min btw sets