For time:

400m run
20 power snatch
400m run
20 clean and jerk
400m run
20 overhead squat
400m run
20 thrusters

Rx 60
Int 50
Scale 40

30s ON, 30s OFF x8 rounds (40min)

1) Slep push
2) power cleans @60/40kg
3) Burpee box step ups
4) Hollow rocks
5) shuttle run

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

3 rounds for time:
15 thrusters 30 kg
12 burpees

For time:

15 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 minutes

12 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerk
3000/2400m Bike Erg

• Every Break on Barbell 500/400m Penalty Bike

Barbell 60/42,5kg

TC 40

DELOAD WEEK

Warm up

4-6min easy erg
+ dynamic stretching (if needed)

Workout

A) 3 rounds
12 back rack lunges (alternating)
3 high box jump
Rest 1,5-2min

B) 3 rounds
30s ring row / 30s rest
30s double DB push-press / 30s

C) 3 rounds for quality
10 cyclist squat (KB/DB)
8-12/side DB external rotation

E3MOM 5
5 Back squats (70-75%)

squat bottom pos. one arm KB press 3x5/5

backsquat 3x2 @rpe8

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

ENGINE

10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 8 Double DB Hang Power Clean (@45lbs)
- 8 DB Box Step Over
- 8 Burpee To Target

Into,
10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 6 T2B/V-Up
- 6 Dual DB Squat
- 6 Burpee Over DB

Into,
10min Row,Ski,Bike (@easyish)

5MIN AMRAP:
- 4 Devils Press
- 4 Strict Pull Up
- 4 Burpee Pull Up

Into,
10min recovery erg