A,
Hang Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs lowering to the hang then GO! Regular tempo on the split jerk

B,
3 rounds for time of:
21/17 Assault Runner Calories
15 Bar Facing Burpees
9 Front Squats, 84/57kg

Goal
Sub 12 min

C,
Zercher Carry 1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3x 30m

Pc x 5
+1 burbee
Pc x 5
+2 burbee
Jne

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Alternate A, B&C for 4 rounds:
A) 3 Weighted Pull-Up
B) 6+6 DB/KB Press in Split
C) 3 Drop Jump

RPE 4 to 4+
Add 2,5-5% loading or 1-2 reps
compared to last wee

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Power clean 4x3 reps

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM.

All sets across (same
loading).

You can choose from 9 to 12 sets

Find heavy of the day in 15min
(RPE 4+ to 5)

3 sets of High Hang Squat Snatch
Double. Rest as needed between.

Target: easy with the loading. This
exercise is for your speed under
the barbell.