Your workout for today is:

The dynamic sessions are programmed in a three-week wave: in the first week, you load the movement at 50 percent of your max and you increase the bar weight by five percent each week. At the end of the cycle, you move on to a different movement and start building up again.


A) EMOMx12
1 x high pull + hang power clean + push press @ 50% 


B) EMOMx12
3 x hang power clean @ 50%

C) AMRAPx10
21-14-7
Front Squats @ 55/45kg
Kettle bell Swings 24/16kg
In remaining time:
max rep STOH @ 55/45kg

Your score is your reps STOH

D) 100 Abmat Sit Ups