A: Bench press amrap@85%
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Reverse Shoulder flys 2set
C2: Cgbp 2set
D: triceps push downs 1xMax

1 Pausing Clean Deadlift
1 Tempo Clean pull
1 Clean Pull

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

150 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 40 (singles)

2.WL
A. Clean complex
Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
- 35 40 45 50 55 60 65 kg

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "0.5-0 reps in the tank"
- New set every 3 minutes
- 57.5 60 62.5 kg

3.Conditioning
5 rounds for quality:
7 OHS
7 Power snatch
50 DU
- 35 kg > 30 kg
- Barbell movements in unbroken sets
- Time: 11.55

4.Core
- Not done

EMOM 24

1)overhead walking lunge
2) c2b pull up
3) deficit hspu
4) rest

---

• pick weight and reps so that you move evenly trough out the minute
• hit same reps every round
• work about 50s. per movement
• RPE 6 | HR 65-75%

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

110 min
Warm up for 15 min

1.BTB
- BFLY x 50
- BCTB x 35

2.Conditioning
Aerobic work for 35 min:
Easy bike
2.32/1000 m

Backsquat 4 x 10 reps

100-80-60-40-20 DU
25-20-15-10-5 GHD
10-8-6-4-2 power clean&jerk 90kg

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press