accumulate 60 ghd sit ups

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Clean + jerk

Part A)

10 x every 30s

squat clean & split jerk
start at 75% of 1 rm, build up to daily max trough out the reps

rest 2 min

part B)

EMOM 5

use last weight from part A)

2x 1 squat clean + 1 split jerk

Power Clean + Split Jerk, 5 sec pause on catch. 7 x ( 1 + 1 ) , Go Fast !

Clean first pull ( ground to knee ) + Squat Clean, Build in heavy

Front Squat 3 x 2 @ 80%

8 x 3:20 ON / 1:40 OFF

A). Row
B). Echo bike
C). SkiErg
D). BikeErg

1st wave; 60 sec easy / 10 sec hard
2nd wave; 50 sec easy / 15 sec hard
3rd wave; 45 sec easy / 20 sec hard

DL: 4x4

Bench Press

2x4x80%
2x3x85%
2x2x90%

3rounds:

10+10 Db row
10+10 curtsy lunge

EMOMx5
1 Snatch @70% w/ 2s pause below the knee

-rest 90s

EMOMx5
1 Snatch @75% w/ 2s pause in the catch

Max reps of butterfly c2b pull-ups.

Rive ja työntö