1) Incline bench press x 8-10
2) Bend ovet row x 8-10
3) Seated dips x 10-15
4) Seated bicep curls x 8-10
5) V-sit DB SL press x 8/8
3-4 rnds

CORE
-Weigted sit up x 10
-Russian twist x 16-20
-Pelvic lifts x 10-20

1.) Muscle clean + front squat + tall jerk 4×3+3+3
2.) Hang clean below knee + power jerk 6×2+1
3.) Rack jerk 4x2
4.) Front squat 3,3,2,2,3

Build up heavy 4
-Timecap 15min

Amrap 10
20 mountain climber
20 superman
20 reverse lunge
20 sit up

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

Easy-mod

• Foam Roll Hip Flexors x 60s each (6-12 inch passes)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice