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
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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