Clean Prep

2-3 sets with empty bar
3 muscle cleans
3 hang power clean
3 front squat

Clean

power clean + hang squat clean + power clean
1+1+1
5 sets to find a heavy complex

Snatch Pull

3 sets
3 reps @ 110% of best snatch

2 sets
4 reps @ 90% of best snatch

Back Squat

4 reps @ 77.5%
2 reps @ 87.5%
4 reps @ 80%
2 reps @ 90%
1 rep @ 97.5%

rest 3-4min

AER - 60/60 Chipper

800m air runner
60 GHD sit ups
50 OHS 135/95
40 T2B
30 BBJO 24/20
800m air runner



working 60s on 60s off till all reps are complete.