12 min AMRAP of
400 m Run (
2 Rope Climbs 15 feet (457 cm)
15 m Front Rack Walking Lunges 50/35 kg
If you cannot run substitute this with 500m/450m row or 1000/900m Bikeerg.

A,
Every 2 min for 8 min: (4 sets)
1 Paused* Squat Clean.1 Squat Clean

• Pause=3 sec pause in bottom positioj .=20 sec pause

Weight: 75%+ of 1 RM Clean

• Pause= 3 sec in the bottom

rest 2 min

B,
Every 2 min for 8 min: (4 sets)
1 Squat Clean

Weight: 85%+ of 1 RM Clean

rest 2 min

C,
Every 2 min for 8 min: (4 sets)
3 Paused Clean Pulls

𝗘𝟯𝗠𝗢𝗠 𝘅 8 𝘀𝗲𝘁𝘀:
Set 1: 8 Rep Back Squat 72% of 1 RM Back Squat
Set 2: 6 Rep Back Squat 77% of 1 RM Back Squat
Set 3: 4 Rep Back Squat 86% of 1 RM Back Squat
Set 4: 2 Rep Back Squat 88% of 1 RM Back Squat
Set 5: 1 Rep Back Squat 90% of 1 RM Back Squat
Set 6: 1 Rep Back Squat 95% of 1 RM Back Squat
Set 7: 1 Rep Back Squat 100% of 1 RM Back Squat
Set 8: 1 Rep Back Squat 100%+ of 1 RM Back Squat

Hip thrust 3x10 reps

E4MOM 4
2 DL @100% 5RM
rest 30-45sec
4 DL @70% 5RM

A: SL Bulgarian split squat 4set
B: SL/SA posted Dead lifts 2set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Hemmaträning

"BEC 50"

5:00 Cardio
AMRAP 3
5 Strict Pull-ups
10+10 Side Crunch
15 Air Squat
5:00 Cardio
AMRAP 3
10 American Swing
10+10 One Arm DL w/ KB

3 rounds:
7 thruster
7 burpee over bar
7 pull ups

3 rounds:
5 thruster
5 burpee over bar
5 pull ups

• switch after full rounds

Rest 2min between sets

3 rounds for time w/ partner, YGIG, divide anyhow:
4 squat clean
8 pull up (assisted/jumping)
16 t2b / kipping knee raise
32 wb
16 t2b / kipping knee raise
8 pull up (assisted/jumping)
- rest 60s between rounds

TC: 20

*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.