Overhead Squat
3×3 reps@ 79%
3×2 reps @ 84%
3×1reps @ 90%
Weighted Pull up
5 x 5
Power Clean and jerk
EMOM 11
Minutes 1-2-3: 3 Position of power Cleans and jerk (65-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Power Cleans and jerk(76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Power Clean and jerk (86-88-90%)