WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 5-8 Burpee box jumps
4) 12 Dumbbell cleans, alternating arms.

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STRENGTH



Back squats,
Every minute on the minute for 8:00 minutes of: 2 Back squats @ 78%

Front squats,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
3 @ 90%

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ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

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(OPTIONAL) CONDITIONING



As many reps as possible in 12:00 minutes of:
10 Power cleans 65/45kg
10 Box jump overs 30/24”
10 Burpee pull-ups

Running o'clock ( 10 min )

Buy-In Run 800m
...AMRAP

10 One legged V-Ups
14 Kettlebell Swing 24/16kg
20 Air Squats

Power clean 4x1

Go heavy.

Extra snatch | 3s pause at the knee
4x2 @75%

Snatch pull + snatch
4-5x 1+1 @80%

Good morning with barbell
3x8

5 kierrosta

1. 6 min Soutu, pyörä, hiihto vastus 3, 4, 5, 6. 3
2. 4 min 20 sammakkopumppaus 20 puolilinkkari loppuaika kuollut koppakuoriainen.

Dedlift
4-3-3-4
(2-3 reps intank)

Find heavy complex clean + hang clean in 12min

4 Sets Of 4 @ 95 - 105 % 8RM

Send Off 2:30

E3mom x5:
8-12 + 8-12 Meadows row
straight into 5-10 ring dip

Target: RPE 7-8

WARM-UP


Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

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SNATCH


In 15:00 minutes, build up to max weight in a complex of (2 Snatch pulls + Snatch) in 15:00 minutes.

Then 3 x (2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + Jerk)

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 8 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING


3 Rounds for time:
18 Front squats
18 Push press
18 Pull-ups
Choose a light weight