A.) Min 1: burpee bj over 8 reps
Min 2: 1-2 legless rope climbs
Min 3: HS walk 6-12 m

-this is for practise, so quality in every movement.

B.) Squat Clean
Every 90 sec x 8 week 1
3 reps 70-75%
3 reps 70-75%
3 reps 70-75%
2 reps 75-80%
2 reps 75-80%
2 reps 75-80%
1 rep 80-85%
1 rep 80-85%

-no need to be tng, full reset between reps

-3 weeks progression coming with these cleans so don't go too high on the first week. All 6 sets have to be challenging though, so small increases.

C.) 4 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 85% of split jerk

D.) Ski Erg conditioning

6 x 100m all out
rest 90 sec between