A. EMOM x 8 min ;focus on quality
1 Perfect Power Clean + 3 Strict Press ;AHAFA + 2-3 Push Press + 1 Perfect Jerk (anyhow)
B. AMRAP 20 min @your best technical effort
5 Power Clean & Jerk @heaviest lift in A.
7 Toes to bar
5 Bent over barbell row @same barbell ;tempo 1111
25 Double-unders / 40 Single-unders

A. AMRAP 14 min
10 SeeSaw KB Press @medium to medium heavy weight
8 Dbl Bent over row @same weight
6 Strict Toes to bar /knees to elbows
10/8 Cal AirBike
B. AMRAP 14 min
5/5 DB Hang Power Clean & Jerk @medium to medium heavy weight
4/4 Controlled Single leg side plank w. bottom leg moving up and down
6 Super slow and controlled Push-ups
10/8 Cal Row

A. E3M x 3 sets
1st set: 5 Bench Press @ca. 70-75% 1RM
2nd set: 3 Bench Press @ca. 80-85% 1RM
3rd set: 1 Bench Press @ca. 95-98% 1RM
*choice: you can do 6-8 Z Press ;AHAFA after each set of BP if you want
B. E3M x 3 sets
5 Strict Pull-ups ;AHAFA + 10-15 Floor Press ;AHAFA
C. Alt EMOM x 9 min
C1. 8-10 Strict Press ;AHAFA (ca.50% 1RM)
C2. 8-12 Bent over Shoulder fly @light weight
C3. 20-30 Banded Bicep curls