WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH


Shoulder press, build up to 8 rep max in 3-4 sets.
Then 3 x 8 @ 90% of the heaviest set of 8 shoulder presses.

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CONDITIONING


As many reps as possible in 20:00 minutes of:

40 Bar facing burpees
40 Clean and jerks 40/30kg
30 Bar facing burpees
30 Clean and jerks 60/42,5kg
20 Bar facing burpees
20 Clean and jerks 80/55kg
10 Bar facing burpees
Max reps clean and jerks 100/65kg in the remaining time

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 12/12 (Hard)

Skull crusher,
4 x 12 (Hard)

1-Arm behind the neck tricep extensions,
4 x 10/10 (moderate)

Core:

3 Rounds of:
:40s Sit-ups
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right