A.) Squat Clean

Every 90 sec x 8 week 2
3 reps 75-77,5%
3 reps 75-77,5%
3 reps 75-77,5%
2 reps 80-82.5%
2 reps 80-82.5%
2 reps 82.5-85%
1 rep 85-90%
1 rep 90-95%

-no need to be tng, full reset between reps

-second week and heavier %

B.) 5 sets every 2 minutes

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

-from the rack
-dont go over 85-90% of split jerk

C.) 2 min on, 1 min off x 5
Row 15/12 cal
Devils press 5 reps
max reps legless rope climb

-goal is to get minimum 2-3 rope climbs
-ladies can do 1 legless and rest of the reps normal climbs.

D.) KB crossbody carry
3x 40m (20m/side)

-men 32-28kg, ladies 20-24kgs

-one KB in front rack and other one is hanging on side. Slow walk and dont arch your midline.