Weightlifting 

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)

  • Clean Deadlift + Hang Clean + Clean – 80% x (1+1+1) x 2, 85% x (1+1+1) x 3
  • Clean + Front Squat + Jerk – 3RM
  • Power Clean – 75%x2x2, 80%x2x3

EMOM 10 MINUTES

Every 30 seconds for 10 minutes ( 20 sets):

  • 1 Squat clean 80% of 1-RM

Complete the following for time:

  • Row 1,000m
  • 10 unbroken barbell thrusters 65kg
  • Row 750m
  • 20 unbroken barbell thrusters 50kg
  • Row 500m
  • 30 unbroken barbell thrusters 42kg
  • Row 250m
  • 40 unbroken barbell thrusters 30kg

4 rounds – Complete AMRAP in 3 minutes of:

  • 3 ground to overhead 70kg
  • 6 Ring muscle up
  • 5 Power cleans 90kg
  • 15 chest to bar pull ups

*Rest 1 minute between each AMRAP.