Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

• On the ensuing build to a heavy complex (1 hang power + 1 power):

Set #1 - 75% of estimated 1RM Power Clean
Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

A: 3 rounds
Back squat x6 @3030
Rest 1min
Strict pull ups x8-10@1111
Rest 1-2min

B: 5rft
200m run
15 ball slam
10 Burpees

On the 2:00 x6:
3x 79%
1x 89%
3x 82%
1x 92%
3x 85%
1x 95%

FOR QUALITY:

3-4x
1-5 strict rMU + 1-5 kipping rMU

Rest as needed btw sets. Focus on quality reps!

For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 60/42.5
Rx Kettlebell – 32/24

Stimulus wise, we are looking for a loading that we are very confident we can complete that first round unbroken on. If our personal strategy calls for a break in the 21’s, we can do so, but if we had to, we are confident we could complete it unbroken. We are looking for all athletes to complete all sets with at most, a single break. This will preserve the conditioning stimulus.

3 Giant Sets:
Max Dumbbell Bench Press (30/22.5)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

• On the DB bench press, we are looking to use the above load only if we can find at least 8 repetitions per round. We want a challenging weight here, but not to the tune of 3-5 reps per set.

3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk

5 Sets of 1 - Split Jerk

Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or blocks.

A )
”Äijätyöntö” saksiin.
2 x (Power clean & split jerk from the catch)

B )
Build up to a heavy set of clean and jerk 1 + 2.

C )

Accessories:
Front squat sets of 5
”BTN rack press”, 4 sets of 8-10.

• 100 m for time of:
Double DB Farmer Walking Lunges (2X22.5/15Kg)

Back squat 15-12-10-8 reps.