Push Jerk
4 x 4. Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

Rest day - What did you do?

AMRAP 10, With Partner

8 Deadlift 60/40kg
20 Jump Over Barbell

I GO YOU GO

1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

Warm up
2 rounds
2 min cardio
10+10 lateral box step ups
10 burpees
20 hip bridges
20 alt leg v.ups

Strenght
Back Squats x 12-10-8-6 reps, building in weights
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db oh lunge walk
10+10 single arm half kneeling press
20-30 weighted deadbugs
rest 1-2 min

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

Every 2min 6 rounds

1 Clean&Jerk @80% ->

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

Partner Workout (You GO, I GO )
Every 8 mins x 4 sets
10 strict Pull up ( sc: partner assisted )
20 Burpee Box jump over @60/50cm
30 Double under each
40 dumbell farmer reverse lunges @2x22,5/15kg (total reps)
50” forarm plank (together )
Remaining time is rest!

Goal : sub 7 mins each set!

Alternating between Weighted Chin-Ups & Seated Shoulder Press ( 5 Rounds )

Chin-Ups 1-1-1-1-1
Seated Shoulder Press 7-6-5-3-3

Go Every 2:00 ( Total 20:00 )