Party time!

Paused back squat

3 x 3 @ 70%, go every 3:00

– Pause for 2-seconds at the bottom of the 1st rep, 1-second at the bottom of the 2nd rep and no pause on the final rep.
– Stay under tension at the bottom position (don’t relax)
– Drive up aggressively (and all the way UP) from the bottom of each repetition

Clean and jerk

4 to 6 x 1 @ 70-80%, E1:00-1:30

For time:
1000m Ski, damper 10/9
- :20 SkiErg Sprints, until 1000m is done

EMOM 5:
1-3 BMU

A)
3 rounds- 90”rest
Dead swing 5-3-1
Single KB squat clean 1-3-5
@heavy
(5 swing 1 clean, 3 swing -3 clean ,1 swing-5 clean )

B)
3 rounds – 90” rest
3 double KB snatch
3/3 top down press
3 double KB thruster
3 double KB swing
- moderate weight
- unbroken movements

C)
For time
2-4-6-8-10
Alternating front rack reverse lunge
Burpee over the KBs
Front squat

AMRAP 20, with partner

250/220m Row
7 Push-Press 40/30kg
7 Bar Over Burpees

Alternate A1/A2

A1. Strict press – 5/5/4/3+ @ 80+%, rest 1:30 before A2

A2. Incline DB row – 3 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

– Do your first set @ or around 80%1RM strict press, then build up as the reps decrease over the remaining sets
– The final set is 3 or more reps @ the same weight or heavier than as your previous set

6x
1 Squat clean
1 Hang squat clean
1 Split jerk

• Build to a heavy set in 20min.

Warm Up
2 rounds
25/20 calories machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:30 Wall Walk Hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Front Squat 10-8-6-6 reps, buiding in weights
Split Jerk From Rack 3x3 and 3x2 reps, building in weights
rest 1.5-2.5 min bwn sets

Accessory Work
3 sets
8 single arm db/kb push or strict press R
8 single arm db/kb oh walking lunges R
8 single arm db/kb push or strict press L
8 single arm db/kb oh walking lunges L
rest 1.5-2.5 min bwn sets