Squat Clean Thruster
On the Minute x 10:
1 Repetition (Building in Weight)

Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest as needed between sets, but no more than 1 minute.

5x5 @75-80%
Rest 3min btw sets.

10-8-6-4-2:
- Weighted/Strict Pull up
- Ring dip

(Rest as needed)

1. DU's x50
2. HSPU x8-12
3. T2B x8-12
4. Burpee over box x8-12

A: TGU 3-3-3-3-3/ each arm
Build up in weight

B: ”Core blaster”
5 sets of:
Max rep seated pike leg raises
8x Ab roll outs/evil wheels
2-3min rest

Every 3min.:
15/13cal Air bike
5 Sandback over to shoulder (70/45)

8+2+8+2+8+2
(65-70% + 80-85%)
Rest 2-3min.

5x3 @65-85%

Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.