Squat Clean + 2 x Front Squat + Split Jerk

2 x (1+2+1) 65%
2 x (1+2+1) 70%
2 x (1+2+1) 75%
2 x (1+2+1) 80%

SO 2:30

strength

Bench press

Strength 5*5
hypertrophy 10-10-10

Accessory

3 sets of
8-12 DB bench
8-12 Bent over rows

Workout

18-14-10-6
Alternating KB clean and press (from floor)
Toes through rings

Mobility

5 Rounds For Time:
12 STOH 60/42kg
6 Alt. V-ups + 6 V-ups
3 Wall Walks

TC 20min

Rive ja työntö

Find 2RM

Teams of 2

350m run
80 Db hang clean&jerk 2x 20/15
350m run
60 Devils press 2x20/15
350m run
40 Db thrusters 2x20/15
350m run
70 Air squats
350m run
50 Hr push ups
350m run
30 Pull ups

Squat Clean + 2 x Front Squat + Split Jerk

2 x (1+2+1) 65%
2 x (1+2+1) 70%
2 x (1+2+1) 75%

SO 2:30

50-40-30-20-10 reps for time of:

• 1.5-pood kettlebell swings
• Sit-ups
  

Partner Workout

0:00 - 7:00
7 Hang Power Cleans @52.5/35kg
7 Bar Facing Burpees
7 Step Down Box Jumps @61/51cm
*One partner completes a full round at a time.

10:00 - 17:00
7 Barbell Rows
7 Strict T2B
7 No Push-up Burpees
*One partner completes a full round a time.

17:00 - 30:00
Alternating easy machines, stairs, jog, light sled, farmer carry, etc