prog 4/8
Built up to semi heavy weight
0-1 RIR
No fails - RPE 8
7 x every 3 min
4 reps

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Develop explosive overhead power and stability
Improve confidence under heavier loads
RPE 8, Heavy, but still technically sound
Coach tip
Drive aggressively with the legs before moving under the bar
Catch in a strong, stable position

Axle Deadlift
15min to build up a heavy set of 5 reps.

Deadlift 4x10

Shoulder Press w/ DB´s ( AHAP )

3 x 12, alternating

Go Every 2:30

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Hang Snatch 20/15kg
15 Push-Ups

Rest 3:00

AMRAP 5

Run 400m / Bike 1000m
Remaining Time :
15 Thrusters 35/25kg
15 Bar Over Burpees

Rest 3:00

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Front Squats 42,5/30kg
15 Pull-Ups

Rest 3:00

AMRAP 5

Run 400m / Bike 1000m
15 Deadlift 60/42,5kg
15 Air Squats

Maastaveto 3x3 @80% 1RM

100 Hollow Rocks

Mark down the number of sets.

2 x Hang Squat Clean + Jerk

Build heavy Complex in 20 minutes.

Use 15 min to drill Tall Split Jerk tech @lightweight.

7k run