Monday
A. Power clean EMOM x9 min
2 sets of 2 @ 75%
3 sets of 2 @ 80%
4 sets of 2 @ 85%
+
Clean pull
Every 90 seconds
2 sets of 5 @ 90%
2 sets of 3 @ 95%
B. For time
10-9-8-7-6-5-4-3-2-1
Hang clean & jerks 95,65
Front squats 95,65
Run 100m after each set
Masters
A. EMOM 12 min
Min 1: 15 sit-ups
Min 2: 30 sec goblet wall sit
Min 3: 30 jump rope
C. 5 rounds for time
200m row
10 box dips; elevate heels if can and add plate to lap as weight
10 wall ball