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

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CLEAN AND JERK

12 x (1+1+2) @ 74%.

(Power clean + clean + jerk)
Percentage of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 12 (hard)

Banded hamstring curls,
3-4 x 14/14

Aussie pull-ups with pause at chest,
3-4 x 12

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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CONDITIONING

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead forward lunges, alternating legs

Rest 2:00 minutes

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead reverse lunges, alternating legs

M: 22,5kg
N: 15kg
Moderate weight. This should be a fast moving burner.