A. Within 8 min, Daily technical max in 1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk?Then EMOM x 7min, @80-90% of daily technical max, 1 Squat Clean + 1 Split Jerk w. 2 sec pause in catch in both clean and jerk

B. Alternating EMOM X 20 sets (5 of each) @ 90% eff? B1. 3-4 heavy towel pull-ups (twisted towel over bar, alternate side on which head comes up)? B2. 3/3 High bar Split Squat with front foot on 10-15 cm block? B3. 2-3 Strict EROM HSPU ?B4. 1 Paused Deadlift (5 -FIVE- sec @ mid shin) with absolutely perfect posture

C. Aerobic intervals (Map 5, adjusted) 4 X 3 min on. 3 min off @ 90% effort, sustained pace. (2 of each interval)? C1. With 50/35kg, 2 rounds of: 4 Power Clean + Push press, 6 Deadlifts, 8 Burpees. Remaining time: Assault bike? C2. 15 Dumbbell burpee over box (2X22/14kg, 60/45cm). Remaining time:

Double-unders.?The trick is to NOT go all out from the start but to move