For time

10-9-8-7-6-5-4-3-2-1 reps of
DL 70kg
Bench press DB 2x15kg

rest 3 min, then

10-9-8-7-6-5-4-3-2-1 reps of
Clean 43kg
Bench press DB 2x15kg

TC: 20min

Barbell specific primer

2 rounds, 15kg
10 RDL's
5 clean DL
5 front squat
5 shoulder press
5 muscle clean
5 power clean

5 rounds of
1 power clean, 1 clean, 1 clean & split jerk

Use the heaviest weight you can for each set

3 rounds:
Front squat 5 reps
Stright leg dl 8-12

LIGHT MODERATE WEEK 10/15

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WARM UP SAMA

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CLEAN + CLEAN BELOW KNEE + SPLIT JERK
4[1+1+2]@72% jerk-% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@78% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x1-2@120% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
6x1@65% *rest for 60 sec between reps

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ACCESSORY EXERCISES SAMA

12 Min AMRAP
40 cross overs
5 Hang Power Cleans
15 Wall Balls
@70/47.5
@9/6

4x
10 DB bench press
7-10 Strict pull-up

4x
8 Dip
10 Incline DB bench row

4x
15 Barbell shoulder press
10 Barbell bicep curl

Tabata x 2
*Banded tricep pull down / bicep curl
*Ab mat su

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

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Pull Up

3 sets
5 Strict Pull Ups
30 seconds Rest
ME kipping Pull Ups
Rest 3 mins between sets

-50 strict pull-ups

*every minute on the minute, perform 8 double db z-presses 2x 10-15kg/ 8-10kg

-1-2 rope climbs
-10 wall facing HS-steps (scaled: 20s wall facing HS-hold)