WARM-UP

12-15 minutes for quality & minimum rest of:
:45s bike
10 Kettlebell deadlifts
10 Kettlebell swings
10 Goblet squats
5+5 Scorpion stretches
3-5 Power cleans
3-5 Split jerks

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CLEAN AND JERK

Build up to max weight for the day in a complex of:
Clean pull + Power clean + Jerk. Stop once you can’t do power cleans anymore.

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STRENGTH

Build up to 2 rep max front squat for the day.

Alternatively you can do one open set @ 95%.
Open set: max reps @ 95%.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”:

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 8 (easy)

Banded hamstring curls,
3-4 x 8/8 (easy)

Aussie pull-ups with pause at chest,
3-4 x 8

Back extensions,
Accumulate total of 70 reps