500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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8x every 90s.
built up to daily max for
squat clean & Jerk
score is 3 of your heaviest sets

6:00
Foam roll calves and quads

Smolov
10x3

Emom’s

EMOM 15-20min
WU

5min EMOM
Rest

20min EMOM
1. Bike erg, teho 80%
2. Low ring Pull back
3. 3-4 Rocker jumps, 2x kahdella jalalla ylöspäin, 1x kahdella jalalla eteenpäin 1x yhdellä jalalla ylöspäin
4. RMU swings
5. Rest

5min EMOM
Rest

25min EMOM
1. One set of T2B+ max push ups
2. DT with barbell, full round, weight accordingly
3. Easy bike
4. 15m lunge + max squat jumps
5. Rest

for 10 min
1:00 minute Machine of Choice (Easy pace)
20 Banded Good Mornings, Moderate Resistance Band
10 Scorpion Rotations
5 Lumbar Roll to Pancake
5 Burpee to target

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RPE 7, HR 75%

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EMOM 20 min

1) 50 DU'd
2) 8 toes to bar
3) 8 HSPU
4) rest

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REST AND SET UP THE NEXT EMOM 5-10 MIN

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EMOM 20 min

1) 12 alt. DB snatch
2) 6 DB box step over
3) 10 burpee
4) rest

AHAFA

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Clean and jerk

2 x 1+2 @ 70%
2 x 1+2 @ 75%
1 x 1+2 @ 80%
2 x 1+2 @ 80-85%

Go every 2:00

Hang power clean + pause split jerk + split jerk

5 x 1+1+1 @ 50%1RM CnJ, EMOM

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4x9
Smolov

5x7
Smolov