WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Samson lunges
10 Kettlebell swings
8 Goblet squats
5 Tall box jumps
5 Muscle cleans
5 Jerk balances

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CLEAN & JERK

Primer

Clean pull + Floating clean + Clean + Jerk,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
8 sets of (4+1). Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

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SNATCH

Primer

Snatch hi-pull + Hang power snatch + Snatch balance,
Build up to starting weight in 10:00 minutes.

Worksets

Hang power snatch,
8 x 4. Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down.

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STRENGTH

Front squat,
5 @ 65%
5 @ 75%
5 @ 85%

Laske prosentit tarvittaessa 90% painosta

Back squat,
EMOM 5: 5 Back squats @ 60%

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BONUS

Chest supported dual dumbbell row,
3-4 x 15 (moderate)

Dual dumbbell bench press,
3-4 x 15 (moderate)

Core:

3 Rounds,
1:00 min back extension hold
10+10 Kettlebell side swings
Rest 1:00 min between rounds