A,
Push Jerk
4 x 3 @70-75% of 1RM, every 75s.

B,
SuperSet!

Close Grip Floor Press 4 x 6 @ increasing weight
Rest :45
Strict Chin-ups 4 x 4-6
Rest :45

strength

Clean
advanced A: 5 sets of 1 halting clean pull+2 cleans
B: 5*3 front squat
novice: 5 sets of 1 Hang power clean+ 3 front squats

workout

Every 3 mins for 5 rounds:

5 deadlift into 20-30 sec hold
Bar down
10 front rack lunges into 20-30 sec front rack hold

5 rounds for time of:

• 5 deadlifts
• 10 burpees

Men: 275 lb.
Women: 185 lb.

Rästi

Every 5min for 3 rounds (alternating A & B)

A) 10 rower over burpee
500/450m row

B) 10 one arm DB devil's press 22,5/15
10 one arm DB thruster 22,5/15
20 sit-up

For time:

10min max calorie row (split how you want)
Straight into 1 mile run (both runs)

Tulos
A) kalorit
B) aika

3rds
8-12 Single leg glute ham bridge / gluteham bridge skaalattuna
rest 60-90s
8-12 Goblet Squat, 4s alaslasku
rest 60-90s

5 round for time;

3 Wall Walks
40 Double Unders
30m Farmers Carry

• Goal: Smooth, sustainable pace

Superset

Single Leg RDL Reverse Lunge Combo: 3 x 6-8 each.
Rest 60s.
Chin-up Clusters 3 x 5.4.3 (. = 15s rest).
Rest 2:00.

• Narrow, Chin-up Grip
• Perform 5 reps, rest 15s, 4 reps, rest 15s and so on.