10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

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Jerk balance
5x every 3 min
3 reps
- leave 1 reps in rez
- add weight to last week

Every minute:
snatch pull + hang squat snatch + OHS
65-70% of snatch pr

PERFORMANCE
FOR TIME
35-25-15-25-35
KB Sumo DL High Pull @32/24kg
Weighted Anchored Sit-Up

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FITNESS
FOR TIME
30-20-10-20-30
KB Sumo DL High Pull @ moderate
Anchored Sit-Up

• RPE 6-7
• Video: https://vimeo.com/818633117

E4MOM x5:
6 hang power snatch
6 back squat
6-12 no-jump burpee

Target: 1:15-1:45 work / interval.
TC 2min / interval.

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions

Accessories
3 rnds of
30s. rest b/w movements
5 Jump over bench (literally, use the black bench)
20 GHD hip ext. 15/10kg plate
10 inverted bar row, scale up by putting legs higher like on a bench
20 GHD sit up

Clean Pull On Riser
(about 5 cm)
4x every 2:30 min
3 reps @ 80% of 1 rm clean
- use straps if possiblr
- establish proper back extension in the starting position

Find heviest 3 RM

500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

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Clean
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- tng
- on last set aim to get 7 reps
- % are a guide line, listen to your body when picking up weights.

Front squat with 3 sec pause on bottom