5.12.15

A. Warm up and mobilize 10-15 min

B. Olympic Weight Lifting

1. In 15 min establish an 1Rm Snatch
2. In 15 min Establish an 1RM Clean and Jek
* option to establish it from blocks if your back is tired

C.Strength

In 10 min build a heavy 3Rm Front Squat

D. Conditioning MAX OUT EFFORTS

Min 0-1 : 21 Thrusters (50-40kg/40-30kg)
Min 1-2:  Rest
Min 2-3 : 21 Burpees (option over Bar)
Min 3-4 : Rest
Min 4-5 : 18 Thrusters
Min 5-6 : Rest
Min 6-7 : 18 Burpees
Min 7-9 : Rest
Min 9-10: 15 Thrusters
Min 10-11: Rest
Min 11-12: 15 Burpees

* For every rep you miss 2 burpees during rest

Rest 5 min

E. Finisher

For Time

100 Push ups Hands Release
*Every time you brake 40 Du