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Skill.

7 x 2 clean pull unders (focus is speed under the bar)

Conditioning.

5 rounds for time

5 hang power clean 70/50kg

15 wall ball 9/6kg 10’/9′

Skill.

Double unders or pistols.

Strength.

Pendlay row

10,10,10

Conditioning.

10min amrap

10 toes to bar

10 box jump 24/20

10 kettle bell cleans (5 each side) 24/16kg

Skill.

7 sets power snatch (2 sec pause at the knee) + overhead squat

Conditioning.

In 8min complete

15-12-9

Power snatch 50/30kg

Chest to bar

In remaining time amrap bar jumping burpee

Strength.

Back squat 5 x 3 with 3 sec pause same weight across sets (no heavier than 65%, focus is speed out of bottom position)

Conditioning.

3 x 3min amrap 60 sec rest between each amrap

3 deadlift 120/80kg

6 push up

9 air squat

Strength.

Good mornings

8,8,8,8

Conditioning.

12min amrap

5 burpee box jump 30/24

10 pull up

20 overhead lunge with barbell 42.5/35kg

Skill.

3 rep power snatch touch and go (keeping light and focusing on positions)

Conditioning.

14.1

10min amrap

30 double unders

15 snatches 35/25kg

Strength.

Front squat

12 min work up to a heavy 5 rep (not a 5 rm)

Conditioning.

5 rounds for time

10 toes to bar

15 wall ball 9/6kg 10’/9′

30 double unders

Strength.

Snatch grip press

3,3,3,3,3

Conditioning.

10min amrap

3 wall walks

12 box jump 24/20

6 shoulder to overhead 60/40kg

Skill.

3RM Touch and Go Clean

Conditioning.

6min ladder starting with 2reps with each movement then going up in 2’s

Cluster 52.5/37.5kg

Chest to bar

Strength.

Back squat 5 x 5 @ 82.5% of 1RM

Conditioning.

Alternate tabata 20sec work 10sec rest

16rds of bar touch burpee and russian kettlebell swings 24/16kg