25 min Technique

then

EMOM 12
1) 2 x Power clean & push jerk
2) 2 x Squat clean & split jerk
@ max 50%

Front Squat
5 reps V1
4 reps V1
4 reps V1
3 reps V*
3 reps V*

-Every 3 minutes

For Total Load :

AMRAP 1

10 Power Clean ( target 60/42,5 ->)

Rest 2:00

AMRAP 1

8 Power Clean ( target 70/50 -> )

Rest 2:00

AMRAP 1

6 Power Clean ( target 80/60 -> )

Rest 2:00

AMRAP 1

4 Power Clean ( target 90/65 -> )

Rest 2:00

AMRAP 1

2 Power Clean ( target 100/70 -> )

Score : Total Lifted Kilos.

Six rounds of eight reps

Find your 1RM of the day!

Every 1,5 min for 12 minutes (8 sets)
2 clean&jerk @60-80% (sharp lifts, not max weights)

4 x 4 deadlift

• leave two reps in the tank
• rest 4 min btw sets

For time:

Start with 5 Burpees

then

RX+
200 Weighted Air Squats, every minute on the minute 5 Burpees
*use any weight to add more volume

RX
200 Air Squats, every minute on the minute 5 Burpees

SCALED
150 Air Squats, every minute on the minute 4 Burpees

What we want to achieve:
*Full range of motion in both movements
*Good quality reps
*Lungs and legs on fire
*Post style and scores in comment

3 rounds of
8 shoulder press (leave 1-2 reps in the tank)
- rest 90sec
10 double kb row
- rest 90sec

6-8 x 2-3 split jerk

• rest as needed