A:    
Every 1:30 sec. for 10 sets     
2 Power Clean + 1 Power Jerk    
    
B:    
AMRAP 6   
6 BB Front Squats     
12 Sit ups     
    
C:   
Core     
3 Rounds     
30 sec. Sorenson Hold in GHD    
20 Bird Dogs     
    
Level 1: 30/20kg    
Level 2: 35/25kg     
Level 3: 42.5/30kg            

OLYMPIC WEIGHTLIFTING

A:
High Hang Squat Clean
5x3

B:
Jerk Balance
5x3

C: 
Clean & Jerk
EMOM 12
1+1

EMOM for 32min for Max Reps     
1) Cal Ski Erg    
2) DB Lunges in Front Rack 2xDB    
3) DB Hang C&J 2xDB    
4) Rest     
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg    
    

MONDAY
WOD: Long full  body EMOM

TUESDAY
STRENGTH: Clean / WOD: Short AMRAP, Coreburning
OLY: Clean & Jerk

WEDNESDAY
STRENGTH: Bench Press / WOD: 4 Rounds for your whole body
GYMNASTICS: HSPU technical coaching

THURSDAY
STRENGTH: Snatch / WOD: AMPRAP with some ups and KB
STRENGTH: Sumo Deadlift + 4 rounds for your back and arms

FRIDAY
STRENGTH: Deadlift / WOD: 21-15-9-15-21

SATURDAY
STRENGTH: Front Squat / WOD: Short AMRAP