25 Min AMRAP;
6 Strict chin ups
12 Floor press 2x22.5/15
15 banded tricep extensions
20 single db curls 22.5/15kg (close, hands each end of db)
rest 1 min

Power Clean

5 x 3 TnG Power Clean @ 60%
4 x 2 TnG Power Clean @ 70%
5 x 3 TnG Power Clean @ 65%
4 x 2 TnG Power Clean @ 75%
3 x 1 Power Clean @ + 80%

Sendoff 1:30

10 AMRAP:

5 DL, 100/70 or 50% of max.
10 C2B
200m run

With partner for time

• 5000m row
• e2mom both do 15 wb

14 DB Snatch alt arms
500 m Row
12 box jumps
5 pull ups
200m Run

Continue for 45min. Keep HR between 70-80% of max.

For time:

250m Row
10 Rower over burpee
1 round fat bar DT @ 25´s/17,5´s kg
(12 Deadlift - 9 Hang pwr clean - 6 STOH)

TC 3min

7 x ( 1 x Power Clean, (without hip touch) +1 x Power Clean )

65 - 75 % Clean 1RM

Sendoff 1:30

EMOM 15
3 Power Cleans
3 Front Squats
3 Push Jerks

Split Jerk 2x3 reps @70-75% and 2x3 reps @80% of 1rm
rest 1-2 min bwn

EMOM 9

1) 17/12 Cal Row
2) 14 Burpee
3) 8 DB clean + 8 DB Jerk (2 x 22,5/15kg)