500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- Clean pull under
- high hang clean

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5 Rounds for time

20/15cal Air Bike
10 Hang Power Cleans
10 Push press

Weight: 50/35kg

Squat clean + split jerk

Chest to bar Pull Up
10 min EMOM
5-10 C2B
- use bands
- minimum goal is 50 reps
- can be kipping c2b

2-3rounds:

10-20 GHD sit uo / scaled V-up
40-60s D ball hold

For Time

21-15-9
DBL KB Squat Clean
Ring Dip
2x @24/16

12 Min AMRAP

9 Pull Ups
12 OHS
6 C2B Pull Ups
12 push ups
@52.5/35 kg

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

-5+5 back rack reverse lunges

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5+5 POWER JERK + SQUAT JERK
5 STEPPING JERK BALANCE *both side

video: STEPPING JERK BALANCE

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POWER SNATCH from KNEE + SNATCH DROP + OHS
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68% *beginners bw 70% = 1RM clean+jerk
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 70-75%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE CLEAN DEADLIFT *2cm, knee, mid-thingh
3x3@today c&j weight or 10kg more, rest btw sets 2min

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time