A. Intervals

Every 6 min for 5 sets
20 DB STOH
10 burpees to target
20 DB reverse lunges
10 pull-ups
200m run

Finish sub 4:30

A. Clean and Jerk Complex

Build up to a heavy set of 1 Clean + 2 Jerks in 6 min

B. 1 Clean + 2 Jerks 3 x 1

1 1 Clean + 2 Jerks
1 1 Clean + 2 Jerks
1 1 Clean + 2 Jerks

Percentages are from the complex above

C. Backsquat

Build up a heavy set of 4 Backsquats in 8 min
Then after the heavy set do 1 ME set with high quality @ 90% of H4

D. Wod

Amrap9
30 doubleunders
3 FS (60/40) + 3 each round
3 T2B + 3 each round

A. Snatch Cluster Sets

5 sets
1+1 . 1+1 . 1+1 Powersnatch + Hangsnatch

Rest 15s between Clusters and 90s between sets

B. Assistance Work

3 sets
8-10 Pendlay Rows
Rest 60s
6-8 Ring Body saws
Rest 60s

A1. Heel Elevated Goblet Squats 4 x 12-15

12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats
12-15 Heel Elevated Goblet Squats

A2. Barbell Floor Press 4 x 8-12

8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press
8-12 Barbell Floor Press

B. MetCon

7min AMRAP of:
3-6-8-12-15....
KB-SDLHP
WB

C. Accessories

3 Sets of:
6-8 Ring Body saw
10 pallof press (each)
30m SA FR KB Carry

A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

each side
rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Endurance Mixed Zones

Every 3 min for 18 min (6 sets)

1.
20/15 cal Row
10 Shuttleruns (10x7,5m)

2.
25/18 Cal Echo Bike

@ 20:00 in Zone 2 (nosebreathing of possible)
2 sets
5 min Row
5 min Bike