A:
Power clean
8min to work up to a heavy triple for today
2min rest
5min EMOM: 2 reps @ 80-85% of heaviest single

B:
“Short chief”
5 sets:
2min “on” – 1min “off”
3 power cleans 60/40kg (= Rx – H.: 40/25kg)
6 hand release pushups
9 airsquats


OLYMPIC WEIGHTLIFTING

A:
1+2 Clean & Jerks
Go every 90sec for 12 sets

B:
5 sets:
9 TnG Push Jerk
15 sec. Rest
12 TnG Power Clean
30 sec. Rest
15 TnG Deadlift
2 min. Rest

Use weight that you can go unbroken. have to have perfect form.
Increase weight in every round


A:
5×3 Low Bar Back Squats w/3 second pause at the bottom

B:
4 Rounds
3 Weighted Strict Pull Ups
10-14 narrow stand squats
14+14 DB row
8+8 Bulgarian split squats w/DB