Squat clean + 2 x front squat + jerk

8 x (1+2+1)x70-85%

Every minute on the minute for 5 minutes complete

• 5 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 3 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 1 clean and jerk

• Increase load each minute as you are able

20 seconds on, 10 seconds off
1 Round

Push-ups
Squat jumps
Up & down plank
Jump lunges
Tricep dips
Mountain Climbers
Inchworms with jump
Tabletop toe touch

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Front Squat 42.5/30
HR Push Up
200m run after each rnd (2 kierrosta käytävässä)

Lepopäivä

Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
Build to a heavy 3RM

Then do.......
E2MOM x3
3 reps @ 90-95% of that heavy 3RM

2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully