120 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
A1. Go every 30 seconds for 5 to 10 total reps
A2. Go every 45 seconds for 5 to 10 total reps
A3. Go every 60 seconds for 5 total reps
25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

B. Clean and jerk speed ladder(s)
For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
5 x 1 Clean and jerk @ progressively heavier weight (see below)

Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

You will need to complete minimum of 3 ladders.
27,5-37,5 / 30-40 / 32,5-42,5 / 35-45 / 37,5-47,5 / 40-50 / 45-55

2.Strength
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
B1. From Friday: Strict press 3x8x25 kg

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140