1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

RestDay!

[2 Sets]:
10 Rounds:
:30 Hard
:30 Easy

Rest 4 Minutes Between Sets.

A,
1 Snatch, pick load

Every 1 min for 9 mins.

mins 1-3: 65% 1RM
mins 4-6: 70% 1RM
mins 7-9: 75% 1RM

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,
5 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 30 secs between each round OR see if you can go unbroken.

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

A) Front Box Squat
8RM in 4 sets. Rest 2:00
- Parallel Box
- Aim for same or small progress from last week.

B) RDL
4 x 10-12. Rest 90s.

3x
10-15 ring row
20 russian twist
20s. hollow hold

3x
10-15 one leg deadlift
10-15 box step down

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Close Grip Floor Press in Bridge
1RM in 8 sets. Rest 2:00

• Option: 5 x 5 @moderate weight
• Last tested here