Tempaus

push jerk
4x every 3 min
6 @75% of 1rm

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps
________-
BACK SQUAT
every 3 min
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Clean segment pull

3 x 3 @ add 2-5kg to last week
- rest as needed
- 3s. pause at start, top of the knee, mid thigh
- 6s. descent

Every 4min x 5
- 15 GHD Sit-ups
- 5 Back Squats @70-80%

Rest day - what did you do?

Every 1:30 x 6 (9 mins)

1 Clean & Jerk @70-80% 1RM

Complete with a squat clean and split jerk. This should be a movement quality piece. Work on finishing your pull, foot movement, and strong legs out of the bottom.

7 sets of Shoulder Press
Set 1: 5 at 65% 1RM
Set 2: 3 at 70%
Set 3: 3 at 75%
Set 4: 2 at 80%
Set 5: 2 at 85%
Set 6: 1 @90%
Set 7: 1 @90+%
- Rest 2-3 mins btw sets.

Pick Up 1-2 Movement. Practice 10-15 min

HSPU
Rope Climbs
HS Walk
RMU
BMU
Double Unders

AMRAP 15:
10 HSPU
75 DU
10 HSPU
14 DB Snatches 22,5/15kg
15/12cal Row
- TnG reps on the DB to practice some efficiency and hand transfer technique!!