30s on - 30s off x24:
A) row
B) medball sit up
C) row
D) ball slam

You should be able to recover during the 30s breaks, so pace accordingly. Target effort ~70-80%.

week 7/9
WARM UP + TECHNIQUE 10-15min

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SNATCH
1@86%, 1@90%, 1+1@88%, 1@94% sn-%, pal 2min

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CLEAN + SPLIT JERK
1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% pal 2min

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CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min

*2s bottom pause

5-5-5-3-3

Go every 2:30

Every 2min x 8

A) 4-4-4-4 bench presses
B) 5 strict chin-ups

A,
Axle Bar Clean & Jerk 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavy single in 15-20 mins.

Use any "odd object" to change things up.

B,
5 rounds for quality of:
Zercher Carry, pick load, 15m

C,
In 5 mins, for max reps of:
Run, 800 m
max reps in remaining time Push Jerks, 84/57kg
-- Rest 1:30 --
In 4 mins, for max reps of:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- Rest 1:30 --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Double Unders

Goal
Have 1 min or more to work on each movement.

D,
3 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Perform as a complex.

Rest as needed between rounds.

Maiju

Tall clean - build weight over 4 sets
5 reps
4 reps
3 reps
2 reps

Split jerks from the rack
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Paused clean high pull - pause for 1 sec in maximum extension
4 x 3 @ 65% of max clean

Romanian deadlifts
5 x 6 @ 65% of conventional deadlift

Optional accessories
Tri-set with barbell
10 good mornings
10 heavy KB swings
10 GHD hip extension

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Roll Calves
:30/:30 L-Position Pec Stretch on Rig or Wall
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.