Bear complex
- power clean
- front squat
- push press
- back squat
- behind the neck push press

EMOM 10 mins
1 x bear complex
- add weight each min
- start @60% of C&J 1RM

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

---

1 200m run

12 x every 2.5 min (?)

6 pull ups
13 push ups
19 air squats

1 200m run

• find a steady pace, keep it moderate effort as this is on a reload week.
• RPE 7
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down"
  

3 rounds
10/8 cal bike or row
10 passthroughs
10 walking lunges

Backrack lunges
Every 1:30 x 6
10 reps @ 40% 1 RM backsquat

10-1
Power clean 105/75
Front squat
Push jerk

*15:00 time cap

Cool down
5:00 bike or row

B) 4 x 2 reps at 75-80%
of your 1RM clean

A) TNG clean double
Build up to 85%
of your 1RM clean

Warm up 2 rounds with barbell
3 muscle snatch + 3 push press behind neck + 3 pause ohs + 3 hang snatch

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2
2 sets x 1 pause + 2 normal balance (pause 3 sec at bottom)
2 sets x 1 pause + 1 normal balance (pause 3 sec at bottom)
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

Power Snatch + OHS
2 sets x 3 power snatch + 1 OHS
2 sets x 2 power snatch + 1 OHS
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

---

800m run

8 x every 2.5 min

6 pull ups
13 push ups
19 air squats

800m run

• find a steady pace
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down
• if takes less 1-1.5 min, start rounds every 2 min
• when performed at kurvi, back door will be open for the runs
• can row, but it is not recommended due Murph test
• If any issues with running tell Minna

27-21-15-9:
Chest To Bar
Push Jerks (60/40 kg)
Row/Bike/Run (cal)

(Time cap: 22min.)

Quadruped KB Row: Accumulate 2:00. Rest as needed.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)