30s work 30s rest
5 rounds
Plank
Superman hold
Side plank

5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

A:
Clean & Jerk
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments

B:
AMRAP 2'
5 Deadlift 60/40KG
5 Burpees
Rest 2'
AMRAP 2'
15 DU
10 Squats
Rest 2'
AMRAP 2'
Wall Balls

Easy aerobic pace:
40-60min:
5 min row
5min ski
5 min assaultbike

Monday

Saturday

in 5min
2RM deadlift
then
1-2-3-4-5-6-7-8-9-10
shoulder to overhead @50
back squat @50

Emom 8
odd 12 wb
even 12 t2b

"Mind Control"
7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Row

Pounds - 135/95
Kilos - 61/43

Front squat 3x5 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal