LIFESTYLE
3 rounds:
5 muscle clean
5 Push-press
5 OHS

Power clean & jerk practice

For 3 cycles:
AMRAP in 4 mins of:
5 Power Clean
5 Barbell burpee
5 Power Jerk
5 Barbell burpee
Rest 4 min
Restart the AMRAP each time

PERFORMANCE
Every 90 sec for 5 rounds:
5 Front Squats

AMRAP in 6 mins of:
5 Power Snatches, 60/40
30 Double-under

Rest 6 min

AMRAP in 6 mins of:
5 Power Clean, 80/55
7 Barbell burpee

Hollow Rock 3x 30 secs