In Pairs:

Both perform 5 times each movement

30 sec max effort row
30 sec REST
30 sec DU´s max effort

Score is = Calories+ DU´s

20 intervals, 60 sec of work and 20 rest;

1 min Row
1 Min AMRAP of 5 Thrusters & 5 burpee over bar

5x Power Clean +3 Push Jerk @ 60% of max C&J

7 x every 3 min
3 reps @ 73-76% of 3 RM

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Stimulus:
Explosive power with a strong focus on technique
Consistent, repeatable lifts — not maximal effort
RPE: 6–7, Every rep should feel controlled and sharp
Coach tip:
Drive hard through the legs before pressing
Catch in a stable, locked-out position

30min Row (HR under 140bps)

Mark down the rowed meters.

Back Squat 2x8 AHAFA

Rest as needed, go by feel.

Rest & Recover

3x5 Bench Press

• Build up to heavy 5

Front squat 3x3.

Backsquat 1 RM