4 gigasets:
10 Rower Slider Hamstring Curls (or :30-45 Heel Bridge)
10 Hip Supported Toes Elevated Double DB RDL, choose load
15m SA OH DB Walking Lunges 20/15kg (7,5+7,5m)
- Rest as needed

4 rounds:
50 DU
10 HSPU
TC 8min

EMOM 8:
3 Power Cleans @50/35kg
5 Air Squats
7 Push-ups

In 15min:
Build to days heavy 1 Muscle Snatch

EMOM 5:
1 Power Snatch @days 1RM Muscle snatch

• Rest 2min

EMOM 5:
1 Power Snatch
- Build by feel

EMOM 16:
Min 1: 12/10cal Row
Min 2: 10 Down & Ups

• Rest 5:00

EMOM 16:
Min 1: 10/8cal AB
Min 2: 10-15 Push-ups (unbroken)

• Rest 5:00

EMOM 16:
Min 1: 12/10cal Ski
Min 2: 15 Abmat Butterfly Sit-ups

5 rounds for time w/ partner:
20 SA Devil's Presses (split)
20m Single DB Walking Lunges (syncro)
20 Pull-ups (split)
10 Burpee Box Jump Overs 80/60cm (split)
- Rest 1min

M: 22,5kg
W: 15kg

7 sets of Clean & Jerk
Sets 1-2: 2 @75%
Sets 3-4: 2 @80%
Sets 5-7: 1 @85-90%
- Rest as needed btw sets

Every 3min x 5:
40 DU
12 DB STOH 2x20/15kg

3-5 rounds:
12 Barbell Bicep Curls
12 Reverse Hypers
12 DB Skull Crushers
:45 Side Plank Hold
- Rest 2min btw rounds
- choose load