4x2 @90-95%

4x2+1 @70-75%

For time :
Run 400m
15 Ground to Overhead @ 60% OTD heavies weight.
TC 5

Split Jerk, 1RM OTD.
1 x 5
1 x 4
1 x 3
1 x 2
2 x 1
SO 2:00

Jerk Balance
5 x 3

EMOM 3
5 Tall Jerks

Standard version:
For time:
Athlete 1:
40 calorie row
15 burpee box jump overs 60/50 cm

Athlete 2:
80 calorie row
30 burpee box jump overs 60/50 cm

Athlete 1:
40 calorie row
15 burpee box jump overs 60/50 cm

Workouts of the week 10 hours, x 6
Week 2/3

Bench press

120 min

• Bench press 4x6
• Weighted chin up 3x6x15
• Pull up 3x8
• Incline DB press
• Lateral raise
• Arnold press
• Bicep curl
• DB row
• Push up
• Plate front raise
• Tricep extension
• Amsu