A. Clean & Jerk

8 Sets
1 powerclean, 1 Pushpress, 1 pushjerk

B. 8 minute AMRAP of Hang Squat Clean Thrusters and Push-Ups

8 Hang Squat Clean Thruster
10 Push-Up

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

8-10 sets.

B. Muscle-Up 6 x 1-6

1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up

C. Intervals

3-4 sets of:
1:15min on 1:45min off
15/12cal Row - sub 40sec.
5 TNG P. Snatches @52,5/35kg
max Bar facing Burpees in remaining time

A. Long Conditioning

28min EMOM
1. X shuttle runs (7,5m there and back is 1)
2. X/Y cal Echo Bike
3. X/Y/Z cal Row
4. rest