In 5 Minutes find 1RM of the Complex:
Squat Clean + Hang Squat Clean + Front Squat + Jerk

5x Split Jerk behind the neck and front rack (70-80 %)

15 min to establish 1RepMax Snatch

20-15-10 *Hang Power Clean (2/3 1 RM Power Clean)
30-20-10 *Chest to bar pull-up

7min Amrap

6 rower over burpee
12kcal row
24 DU

2min tauko

4min Amrap

Toes to bar
Pull-up

7min Amrap

GTOH / tempaus tai työntö + OHS
MAX paino ja väliaika
Timecap 20min

BB Cycling

3X5 Split Jerk (no drops) @ 75% of 5rm – rest 2:00

Strength/Skill

1a) 3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X5 Clean Grip Behind the Neck Push Press @ 100% of last week’s 8rm – rest 2:00

Conditioning

For time:

Run 800m
20 Hang Clean to Thrusters 135/95#
Run 400m
10 Hang Clean to Thrusters 185/125#
Run 800m

Dynamic Sumo Deadlift
10 x 2r @ 60-65%
1min Recovery

5x Clean and 2 Split jerks

4 rounds
10 box jumps 75cm/60cm
12 push ups
row 20 cal

odd: 10 Thrusters (50% of 1Rm)
even: 15 kipping T2B

If you do not get all the reps, rest next minute