1RM Power Clean

Find max weight in 12min.

Max Distance standing long jump

Three attempts for max distance.

"Brakes are for losers"

5 rounds of:
15 WB (20/14lbs)
12 alt. DB-Snatches (22,5/15kg)
9 T2B
- 10min time cap -

Snatch warm up

EMOM 9 min:
1. 3-5 High Hang Snatch
2. 3-5 Hang Snatch
3. 3-5 Full Snatch

> empty Barbell

3-Position Snatch Complex

6 Sets:
1 High Hang + 1 Hang + 1 Full Snatch
(1-2 min Rest btw sets)

> Start @2nd weight and Build up.

Heavy Snatch Pulls

5 Sets:
3 Snatch Pulls @90-110% of 1 RM Snatch
(Rest as needed)

Olympic Weightlifting

10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)

1 Clean and Jerk

Rest 45-60s

Aim for more reps at a higher percentage.

Strength

2-3 sets of:
4-6 Cluster Front Squats (1.1.1...rest 30sec. btw reps) @~3-4RM (~90% of 1RM)

Rest 2-3min btw sets

- if you did 6 solid reps in first cluster set go up by 2,5-5kg for second set
- if you only got 4 or struggeld to get the 5th rep in the first cluster set go down by 2,5-5kg

Capacity

4-5 sets of:
max rope climbs in 60sec.
rest 1min btw sets