STRENGTH
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Build over 10 sets to a #5+ PR.
- Sets should look like 3-3-2-2-1-1-1...

CONDITIONING
"J-WOW"
For time:
30 Power Cleans (155, 105)
20 Burpee Box Jumps Overs (24, 20)
10 Front Squats (155, 105)
20 Burpee Box Jumps Overs
- Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
7:00 Time Cap

EXTRA CREDIT
Barbell Glute Bridges: 4 x 10. Rest 60s.
- heavier than last week.

COOLDOWN
Foam Roll Quads x 60s each side
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK 4:00-REST 1:00 x4
12 dumbbell/sandbag/barbell ground to oh
12 goblet squats(choose weight)
12 butterfly sit ups

Finisher
60 side bends
1:00 hamstring stretch

5 rounds
18 lunges (odd rounds forward, even rounds backwards)
10 ball slams 10#

Lämppänä 3x
- 10 rengassoutua
- 10 goblet squattia

EMOM 10min
- devils press x 4 with DBs

EMOM 10min
- 1+3 power clean + push press, hang clean + push press

E3MOM x 5

18 squat
18 jumping squat
18 lunges
18 jumping lunges

Teams of 2
100 kcals on airbike
90 sit ups
80 shoulder to overheads
70 hang cleans
60 burpees
50 kcals on airbike
40 HSPU
30 front rack lunges (L+R=1 rep)
20 push ups
10 snatches

Time cap 35mins

30min EMOM:
1) Row/Assault/Run... etc.
2) Push ups + DB bicep curls
3) rest

Incline press

Amrap 15 min

5 power clean 60/40kg
50 double unders
15 cal machine
12 db snatch
9 kb swing 24/16kg

Deadlift 4x3x80%