A. Clean and Jerk

E90sx10
1 Clean and Jerk - Build to moderate heavy weight, with good quality

B. Jerk

At 60-70% of A. Perform:
E2MOMx8
2 Jerks with 3s Pause in catch

A. 6 minute AMRAP of Weight Plate Ground to Overheads, Shoulder to Overheads, and Commando Pull-Ups

20 Weight Plate Ground to Overhead
10 Shoulder to Overhead
5 Commando Pull-Up

B. 6 minute AMRAP of Dumbbell Thrusters, Dumbbell Hang Snatches, and Dumbbell Push Ups

20 Dumbbell Thruster
10 Dumbbell Hang Snatch
5 Dumbbell Push Up

C. Alt. AMRAPS 6on/2off

.

A. Conditioning

25min EMOM
1. 45sec. Echo Bike
2. 12-16 single arm DB H. C+J
3. 4-8 Burpees + 8-16 air squats
4. 45sec. Farmers walk
5. rest

A. Clean and Jerk 8 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

B. Hang Power Clean and Jerk 5 x 20 Seconds

Hang Power Clean and Jerk
Hang Power Clean and Jerk
Hang Power Clean and Jerk
Hang Power Clean and Jerk
Hang Power Clean and Jerk

C. Back Squat 3 Reps

3 Back Squat

Build up for a 3RM BS for the day in 6min.

D. Back Squat 5 x 5

5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat

Use 75-85% of today´s 3RM

A. Strength

3 sets of:
16-24 DB-walking lunges
into 10-15 Goblet Squats
Rest 60sec.
3-6 strict Pull ups
into 5-12 Kipping/Butterfly Pull ups/C2B
rest 60sec.

B. MetCon

10min AMRAP of:
10 DB-P. Cleans @2x22,5/15kg
10 H.R. Push ups
10 Box Jumps @24/20''