A,
Push press
3x3 reps @80% of 1RM Clean & Jerk
3x2 reps @90%
2x1reps @100%

B,
Power Clean
4x3 reps @70%
3x2 reps @80%
2x1 reps @90%

C,
Front Squat
3x3 reps @70%
3x2 reps @80%
2x1 reps@ 90%

superset, 3x
8/8 KB pull through
10-15" active hang

8'EMOM
8 one arm TRX row w. KB front rack hold
change pos. in every min.

6 sets:
• 2 Clean & Jerk
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

7'AMRAP
5 KB DL @24/16kg
1 wall walk
5 push up
10 abmat sit up

power clean + squat clean + push press 8x1 @moderate weight, 1' rest

9' AMRAP
1 Curtis P complex (power clean + 1/1 front rack lunge + push press) @40/30kg
10 KB swing @20/12kg
5 pull up

TBA...

rMU

E2MOM X6-8

• ”x” rMU
• easy C2 Bike for the rest of the time

Lifting Metcon

E6MOM X3:

• 1 Round Of DT
• 4 Rope Climbs
• 1 Round of DT
• 2 Rope Climbs

Barbell @45kg
Dt: 12 DL, 9 Hang PC, 6 STOH

Strength Work

A) 4 Supersets For Quality:

• 10 DB Bench Press
• 10-8-6-4 Chin Up (add weight)

*rest as needed between rounds

B) 4 Supersets For Quality:

• 10-15 Seated DB Lateral raise
• 10/10 DB Bicep Curl

AMRAP 20 min

200m Run

10 GB squats 16kg

15 cal BikeErg

10 KB Swings 16kg

2 Wall walks

Alternate A1/A2

A1. Front foot elevated back rack reverse lunge – 3 to 4 x 6-8/side @ RPE 8, rest 1:00 before A2

A2. Strict pull up – 3 to 4 x 4 @ RPE 8, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.