Weightlifting

  • Clean Deadlift + High-Hang Clean + Clean – 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Hang clean (squat or power) + jerk pause dip 3 sec + jerk  70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Front Squat – 78%x3, 83%x1, 78%x3, 86%x1, 78%x3, 89%x1

EMOM 10 minutes

Every 30 seconds for 10 minutes ( 20 sets):

  • 1 Snatch 78% of 1-RM

AMRAP 12 minutes

  • 6 Power Snatch 60kg
  • 15 Burpee over Bar
  • 10 cal row
  • 6 Alternating Pistols
  • 4 Muscle up bar
  • 2 Rope climbing legless

Speed-work

4 ROUNDS – COMPLETE AMRAP IN 2 MINUTES OF:
  • 5 Deadlift, 140kg
  • 10 Bar Facing Burpees
  • 15 C2B Pull ups
  • 20 WB

1 minute rest between Rounds