A. Slowly build up to your heavy technical power clean and jerk of the day:

EMOM x 18
Minute 1-6
2 no TNG Power clean + 3 Push press
Minute 7-12
2 no TNG Power clean + 2 jerk
Minute 13-18
1 Power clean + 1 jerk

B. 8 min Amrap:
6 Hang power clean @ca. 50% of heaviest lift in A
6 STOH @same weight
20 DU/40 SU

A. AMRAP 10 Min
12/9 Cal Row
5/5 DB Hang Clean & Jerk
8 T2B

Rest 2 Min

B. AMRAP 10 Min
32 Double Unders / 40 Single Under
8 Single Kb. Squat Clean (both hands on kb)
4 Heavy AtlasBall Over Shoulder

Rest 2 min

C. AMRAP 5 min
2 - 4 - 6 - 8 - 10….
Sprawls
Light Kb Snatch

A. Deadlift - E2M x 5 sett.

Sett 1 -3:
5 No TNG rep @ 75-85% 1RM.
Sett 4-5: 3-5 reps Speed deadlift @ 60% 1RM.
B. E3M x 3 sets:
8-10 Barbell Yates Row +
8-10 Barbell shrugs +
12-16 Reverse lunges w/ KB in goblet hold.

(Hvet til þess að gera reverse lunge af upphækkun (t.d. 15 - 20 kg plötu)

C. Alt EMOM x 9 min.
C1:  6-8/6-8 Sgl leg romanian deadlift.
C2.  4-6 Chin up,straight into 15 Hollow Rocks. Do weighted chin-ups if you can.
C3. 15 Banded face pulls.