90 min Performance 15/01/2022

A. Movement Prep for quality
4sets
5 Strict Press Behind the Neck in Split
3 Clean Pulls

B. Weightlifting
Squat Clean & Jerk
3 @ 40´%
3 @ 50%
3 @ 60%
3 @ 75%
2 @ 80%
1 @85%
1 @88%

C. Strength
5 sets 5 reps of Backsquats @70%

D. Conditioning

Buy In: Run 800 meters (1big +1small)

4 AMRAPs in 16 minutes

AMRAP in 4 minutes
5 Hang Squat Snatches (60/42kg)
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (60/42)
8 C2B
10 T2B

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

Rest 2 minutes
Then, AMRAP in 4 minutes
AMRAP Row

Buy out: Run 800 meters (1big + 1small)

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