4 sets:
10 Cable Lat Pulldowns – Neutral Close Grip
10 Seated Arnold Presses
10 DB Bicep Curls
- Rest 2min btw sets

4x10 Standing DB Lateral Raises
- Rest 1:00-1:30 btw sets

1. Power clean and split jerk. Build up for a heavy set of 3 +2. At least 8 sets.
2. Clean pulls 6 x 3 @100-110% of heaviest clean.

A,
12 Tempo Back Squats, pick load

Every 3 mins for 9 mins.

3 secs down and 3 secs up.

B,
Every 1 min for 5 mins do:
12/10 Ski Erg Calories

C,
8 Tempo Press, pick load

Every 3 mins for 9 mins.

3 secs down and 3 secs up.

D,
Every 1 min for 5 mins do:
12/10 Echo Bike Calories

F,
3 rounds for quality of:
10 GHD Sit-ups
GHD Parallel Hold, 20 secs
10 L/10 R Lateral Med Ball Toss, pick load

10-minute EMOM, alt
1) 8-12 Strict dip
2) 6-12 Strict pull-ups*

• If 5 x 12 strict pull-ups is easy for you, move at a slower, more controlled tempo

Clean and jerk

2 x 3 @ 72.5-80%, go every 90-seconds to 2-minutes
3 x 2 @ 75-82.5%, go every 75-seconds to 90-seconds
3 to 5 x 1 @ 82.5+%, go every 60-seconds

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

Front rack lunges 5 x 10.

3 sets:
25 GHD Sit-ups
1:00 Sandbag Bearhug Hold 60/40kg
- Rest 1min btw sets