A. Push Press - Push Jerk - Split Jerk

Every 2 minutes x 8:
Complex of 1 push press, 1 push jerk, 1 split jerk
-Barbell taken from rack
-reset on every rep

(16 minute total)

B. Snatch Balance

For quality:
5 x 5 snatch balance
- 2s pause in catch in power position
- slow into squat
- barbell taken out of rack
- min. 2mins Rest between sets

A. Clean and Jerk 10 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Squats

2 sets of:
4-6 Cluster Back 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

C. Capacity

ME kipping HSPU in 30sec.
rest 1min
then
7 sets of:
40% of ME
rest 15sec. (30, 45, 60sec. if you can not finish your 40% in any set)

A. Power Clean + Hang Clean + Front Squat 10 x 1

1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat
1 Power Clean + Hang Clean + Front Squat

Start at second weight after empty bar and and work up by feel but prioritize form!

B. 12 minute EMOM of Power Cleans, Burpees over the Barbell, and Air Squats

6-10 Power Clean
4-8 Burpee over the Barbell
8-12 Air Squat

Pick a weight that you can move very smooth and with good form! Aim for unbroken TNG reps for all sets.