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 + Push press + push jerk

8 x (1+3+1) @ heaviest set from week 1
Lift every 2:00 minutes

---

STRENGTH

Back squats,
4 x 3 @ “3 RIR”

Front squats,
3 x 3 @ “5 RIR”

---

(OPTIONAL) BONUS

Bent over row,
3 x 8 (moderate)

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

Death march,
3 x 16 steps (moderate)

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

Core:

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