WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK

Clean and push jerk,
build up to a heavy single in 15:00 minutes.

---

STRENGTH

Front squats,
Build up to a heavy single in 15:00 minutes.

---

(OPTIONAL) BONUS

Bent over row,
3 x 8 (easy)

Hammer curl into shoulder press,
3 x 8 (easy)

Death march,
3 x 12 steps (easy)

Box step-ups,
3 x 12, alternating legs (easy)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.