7 sets of Hang Clean + Split Jerk
Set 1: 2 + 1 @70% 1RM Clean & jerk
Set 2: 2 + 1 @73%
Sets 3-4: 1 + 1 @75%
Sets 5-6: 1 + 1 @77%
Set 7: 1+1 @80%
- Hang: above the knee
- Rest 2min btw sets

Ft:

10 push up
10 squats
8 clean @40
30m d-ball carry @40

EMOM 16

1 Minute : 7 Strict Pull-ups
2 Minute : 12 Sit-Ups
3 Minute : 10 Dumbbell Push-Press
4 Minute : 15 Air Squat

Bench Press

Build heavy Set of 6

TC 16

Rest day - what did you do?

4 Rounds @ steady pace

3-minute Assault Bike
20 KB Hike cleans
10 Wall-facing handstand hip touches (slow and controlled)
5 Seated box jumps (challenging but safe height, step down, no jumping down)

10-minute EMOM, alt

1) 8-12 DB Bench press*
2) 6-12 Strict pull ups
* Choose a weight you could do for 15 reps on the 1st set

Clean and jerk

3 x 3 @ 70-77.5%, go every 90-seconds to 2-minutes
3 x 2 @ 72.5-80%, go every 75-seconds to 90-seconds
3 to 5 x 1 @ 80+%, go every 60-seconds

15-12-9 reps for time:
- Hang Power Snatches 42/30kg
- Box Jumps 60/50cm

WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 32-40
1) bike
2) 2-3 rope climb
3) bike
4) 3-5 wall walk

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"