15 minutes for quality
5 t2b
10 pistol squats
5 jerks (heavy)
10 pull-ups

Find daily max for in 20 min

2 squat clean + split jerk

Start low work your way up!

Get 1RPM Clean & jerk 4 attempts.

4 sets of
1 power clean + 3 push jerks

Split Jerk, Five sets of doubles.

4x3 + 1x1 Shoulder press
Go as heavy as you can!

3 rounds for time

• 21 KB swings @32
• 15 box over burpees
• 9 deadlifts @100

Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

3 rounds

1min farmers walk
1min kb carry
15-30 ghd
15-30 back extension

Forbedre dine pull-ups