Program 1

Clean complex @50%Every 90 secs x 3 sets

2 x Muscle clean + 1 power clean + 2x push press

Front squats

Every 2 mins x 3 sets
5 front squats ( you may squat clean the 1st rep)

Push jerk

Every 2 mins x 3 sets
7 push jerks with 3 secs lowering and 5 sec hold in the catch on the final rep.

For time:

400m row
400m run
300m row
300m run
200m row
200m run
100m row
100m run
200m row
200m run
300m row
300m run
400m row
400m run

Time cap: 20 mins

Program 2

Jefferson curls
3 x 5
Rest 30 secs

Db side bends
3 x 40 secs each side
Rest 20 between sides and sets

3 sets: super set
20 Front rack reverse lunges
10 sumo deadlifts
Rest 1 min

3 sets: superset
7 BB Strict press
7 BB bent over row
Rest as needed

3 sets: superset
15 BB bicep curls
10 press ups
Rest 1 min

AMRAP 10
2, 4, 6, 8, 10……
GTOH 40/25kg
Burpee over bar

Program 3

Snatch complex

Every 2 min secs x 3 sets
3 x muscle snatches @ 50%

Every 2 mins secs x 3 sets
3 x muscle snatches @60%

Every 2 mins x 5
2 x snatches + 2 OHS ( back rack if needed)

EMOM 20
1. 40 secs calories bike erg RPE 7-8
2. 15 GTOH 40/25kg
3. 12 back rack lunges
4. 9 thrusters
5. 40 double unders