WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

---

CLEAN AND JERK

3 Rounds of:
(1+1+1) @ 86-88%
(1+1+1) @ 88-90%
(1+1+1) @ 90-92%
Rest 1:00-2:00 minutes between sets

(1+1+1) = 1 Clean + 1 Front squat + 1 Jerk. Percentage is based on 1 rep max clean and jerk.

---

STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 95% (of front squat 1RM)
Rest 2:00 min between sets.

---

(OPTIONAL) ACCESSORY

Back rack weighted box step-ups,
3-4 x 8/8 (hard)

Weighted hip extensions,
3-4 x 12 (hard)

Pendlay row,
3-4 x 10 (hard)

Weighted sit-ups,
3-4 x 12 (hard)

---

CONDITIONING

As many reps as possible in 10:00 minutes of:
20/15 Calories row
16 Back rack lunge steps, alternating legs. 30/20kg