Weightlifting 

  • Snatch – 75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80×3, 85%x2, 90%x1
  • Clean & Jerk – 75% x (3+1), 80% x (2+1), 85% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1), 80% x (3+1), 85% x (2+1), 90% x (1+1)
  • Front Squat – 75%x3x2, 80%x3, 85%x3, 3RM

EMOM 10 minutes

  • Power clean + high hang squat clean + jerk (maximum work day) + 6 burpee over bar

From 00:00 minutes to 10:00

3 RFT:

  • 10 Thrusters, 60kg
  • 5 Muscle ups
  • 10 WB

From 10:00 minutes to 20:00

3 RFT:

  • 12 OHS, 60kg
  • 12 Box Jumps, 24/20
  • 10 Dumbell Snatch 34kg

From 20:00 minutes to 30:00

3 RFT:

  • 15 Jerks, 60kg
  • 15 C2B
  • 10 Deadlift 110kg