6 x 30 cal Echo bike
1:00 rest between sets

5 push press
5 pull ups
10 front squat
20 DU
Women 37,5kg

Rest day

50 min massage

full rest
focus on refuelling and mobility

A: Ring dips 5set
B: DB Shoulder press 3set
C: Diamond push ups 2set
D: SA Db Shoulder flys 2set

Weighted dip 9RM

Standard version:
Every minute until failure, perform:
6 clean and jerks 60/40 kg*
 
*Standard masters (40+) will start with 50/35 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Scaled version:
Every minute until failure, perform:
6 clean and jerks 45/30 kg*
 
*Scaled masters (40+) will start with 35/25 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
 
The workout is performed split anyhow. Each athlete has to do a minimum of 1 rep on each minute for the team to continue. Only your team members are allowed to change the weights and you have to put on collars for the reps to count. Score is the total number of reps completed until failure. Note that also the last reps you complete are counted in your score even if you don't finish all 6 to continue. You may continue to switch weights also on the minute where you are supposed to lift and you may help your teammate with the weights.

80 min
Easy bike

2-3sets:

20+20s copengahen plank / or 30+30s side planks
10+10 kb front rack reverse lunge

1. Build to today's heavy 6.
2. 4 x 4 @ 95-100% of 1.

Focus on good positioning throughout today's set. Keep the set rather quick with only on breath to brace at the top between reps. The down sets should be equally as challenging but we don't want any failed reps. Rest at least 2 minutes between sets.