Clean and Jerk Battery

Emom 3

2 Touch and go C&J, 80%

Emom 2

1 C&J, 85%

Emom 3

1 C&J, 90%+

Notes: Maximum 10 min. to warm up then its is go time.

Team Work

Teams of 3 - Tabata style, switch athletes during 10 sec. rest period.

1200m Row

100 Burpees

1000m Row

125 Box jumps

800m Row

150 KBS

600m Row

125 Double-unders

__________

Weightlifting

Every 2:00 min for 16 min

3 - position Snatch Complex

(Floor, knee, mid thigh)

8 × 1 flow / ramping up / work clean

Strength

Tempo Frontsquats

12 min

8×1 rep every 90 sec

5 sec down

3 sec bottom position

3 sec parallel position