4 rounds, rest as needed:

1) 6 Bench Press
2) 3 Weighted Pull-Up
3) 10-25 GHD Sit-Up

Barbell Cycling

3 rounds, in 2min window, TnG reps.

10 Power Snatch (2min)
10 Power Clean (2min)
10 Jerk (2min)
10 Power Clean + Jerk (2min)

RPE 3-4

First do 10 PS and rest the remaining time from 2 minutes. Then 10 PC, next Jerk and final 2min with PC+Jerk. That´s one round. Start a new round and add loading if needed. Total of 3 rounds (24min workout)

Don´t go crazy with the loading, be efficient. Don´t do reps at any cost!

CONDITIONING

Rowing intervals

5 rounds (22,5min total):

90sec @10k pace +/- 5sec
(RPE 3)
60sec @5k pace +/- 5sec
(RPE 3 to 4)
30sec @2k pace +/- 5sec
(RPE 4)
90sec @active recovery
(RPE 2)

If you don´t know your 10k, 5k and/or 2k pace, use the RPE chart. This is not all out effort, but it will get pretty nasty! One round is 4,5min, no rest between rounds.

WEIGHTLIFTING

Split Jerk Triple Every 90-120sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+ (1-2 reps in the tank)

Bar from the rack or blocks. Try to add 5-10% compared to last week.

WEIGHTLIFTING

7 sets, every 90-120sec

Squat Clean + Front Squat + Hang Squat Clean Thruster

RPE 3-4, go by feel.

3-5 rounds for quality

1) Row/Assault 40kcal or run 400m
2) 10-20 GHD Sit-Up
3) 5-10 Wallball 2 for 1
4) 10-20 Ring Row
5) 10 2xKB Front Squat
6) 30-50 DU

RPE 2-3

CONDITIONING

Rowing Intervals

Row 12x500m, 30sec rest between

Overall RPE 3 to 4

Target: Keep a steady and repeatable pace. All sets within 3sec.

Pause front squat
3x3 (2s) @70-75% 1RM

E1.20M x 8

1 snatch pull + 1 hang squat snatch + 1 ohs @75-85% of 1RM snatch

AMRAP 12, (For Q)

3+3 TGU
10-15 snowangel
40+40m s.a farmer carry