We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm

1. 6 x 4/6 BS (4-6-4-6-4-6)
2. 3 x 12 Frontrack Lunge 3: EMOM5 - 6 rounds 25 Air Squat 20 cal Row/bike 15 Push-Up

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell

AMRAP 15

20 Kettlebell Squats 24/16kg
20 Hanging Knee Raise
20 Calorie Bike Erg
20 Push Press 40/30kg
20 Toes to Kettlebell

Shoulder Press

4-2-1-4-2-1

Go Every 2:30

3x8 min AMRAP, 2min rest
A:
1000m bike/ 500m soutu
Rest of the time:
1 wall walk
3 pull up
5 target burpee
B:
1000m bike/ 500m soutu
Rest of the time:
5 HSPU
7 t2b
9 target burpee
C:
1000m bike/ 500m soutu
Rest of the time:
7 pushup
9 abmat vatsaa
11 target burpee
A-B-C

A:
Hip power snatch + OHS 5X1+1

B:
Hip squat snatch 5x2

C:
Squat snatch 3x2 @moderate weight, focusing on triple extension

Clean high pull 3x4
Rive allemeno 3x3
Rive+työntö 3x2

5 rounds for time of

• 20 wall-ball shots
• 10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling