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

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CLEAN & JERK
Clean + Push press + push jerk

8 x (1+1+1) @ heaviest set from week 6
Lift every 2:00 minutes

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STRENGTH

Back squats,
2 @ “4 RIR”
2 @ “3 RIR”
2 @ “2 RIR”
1 Set for max reps at the heaviest set of 2 back squats

Front squats,
3 x 5 @ “6 RIR”

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(OPTIONAL) BONUS

Bent over row,
3 x 12 (moderate)

Hammer curl into shoulder press,
3 x 12 (moderate)

Death march,
3 x 20 steps (heavy)

Box step-ups,
3 x 20, alternating legs (moderate)

Core:

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