8 Sets :

Set 1 : 5 @ 65%
Set 2 : 4 @ 70%
Set 3 : 3 @ 73%
Set 4 : 2 @ 76%
Set 5 : 5 @ 68%
Set 6 : 4 @ 72%
Set 7 : 3 @ 78%
Set 8 : 2 @ 81%

Go Every 2:30

Power Clean
10RM

Move perfectly and find a smooth 10 rep max touch and go.

For time
21-15-9 reps
Front rack lunge walking steps @16/24kg KB's (2kb's)
Pull ups
rest 1:1 and repeat same thing with
15-12-9 reps.

Scaled version with reps is first set 15-12-9 and
second set 12-9-6 reps.

In teams of 3
4-5 rounds
12/15 calories of rowing (shouldnt take over 50 seconds)
6-8 power snatches @35/50kg
start new round always when rower is free to use. goal is to be able finish 1 round in 1,5 minutes . (4-5 times 1,5 min on / 1,5 min off)
Snatch weight shouldnt be over 65% of 1rm.

3 x 2 deadlift

• leave 1-2 reps in the tank
• rest 4 min btw sets

4 rounds
8+8 barbel behind the neck walking lunge +10-15 ring push up

• increase weights in every set until heavy
• rest as needed between rounds

Front Squat

3-1-3-1-3-1 As Heavy as Possible

Go every 3:00

3-4 rounds
16/20 calories of row/ab/bike erg
16-20 Front Rack Lunges with 2 db/kb's
rest 1-2 min and repeat

Right away after snatching :
3x3 reps @ 48-58-68
then
3x3reps @ 78-83-88% (main sets)
Rest 1.5-2.5 min bwn sets. Time limit is 20 mins for back squats. You dont have to do "light squats just put about 48% of 1rm and start working. Save the most rest time for heaviest squats.

3 rounds:

• max reps push-ups
• rest two minutes