EMOM10 w light

Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean

EMOM10 w light

2 Push Press
2 Push Jerk
2 Split Jerk

as heavy as form allows.

Front Squat Continue building TEMPO squats

3-3-3-3-3

Go every 2:30

Deadlift 5-3-2-5-3-2

Clean & Jerk 1RM

Build in Twenty minutes 1RM

8 x e30sec
- 2 x (power clean + push jerk)

AMRAP 8 / YGIG round

12 alt. Double KB step back lunge (2 x 24/16kg)
12 Fatbar deadlift (2 x 30/20kg)

Front squat,build to heavy 1 rep in 20 mins
goal is to get 8-10 sets total.

4 rounds, each round is 2 minutes:

• 250 m row
• AMRAP burpees over the rower

Two minute rest between rounds

50 Air squats
40 Double unders
30 Push-ups
20 Pull-ups
10 Burpees
20 Pull-ups
30 Push-ups
40 Double-unders
50 Air squats

Burpees are done with hand touching the bar!