A. EMOM 7:
1 power clean + 2 split jerks
*work @ RPE 7/10 all sets

B. AMRAP 20:
400m run
20 z-presses 20/15kg BB
15 strict pull-ups
20 reverse lunge 20/15kg @ front rack

A. EMOM 15:
Power snatch + Hang power snatch
*increase weight each minute for the first 10 sets to RPE 8/10
**last 5 sets perform @ 80% to days heaviest set

B. 3 rounds of:
21 deadlift
15 front squat
9 hang power snatch
-50/35kg

Megawod:

3 rounds
400m run
3 rounds of ”Cindy”
+
Rest 5:00
+
400m run
21 bar facing burpees
400m run
15 bar facing burpees
400m run
9 bar facing burpees
+
Rest 5:00
+
3 rounds
400m run
30 box jumps 60/50cm

A. Split jerk practice

B. AMRAP 2:00
400m run
Max jerks 70/50kg
+
Rest 2:00
+
AMRAP 3:00
600m run
Max jerks 80/60kg
+
Rest 2:00
+
AMRAP 4:00
800m run
Max jerks 90/65kg

With partner for 40 minutes:
A. 25/20 cal machine
B. 200m run

A. Back squat
*build to a heavy 5 @ RPE 9/10
**then 2×5 75-80%

B. For time:
15 thruster 52,5/35kg
12 burpee box jump over
90 double-under
12 burpee box jump
15 thruster 52,5/35kg

”Nasty girls”
3 rounds for time:
50 air-squats
7 ring muscle-ups
10 hang power cleans 60/42,5kg