Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans

A,
Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

Compare to 10/12.

Lunge Flow video

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(24)
WRK 7:00 REST 1:00 x3
12 shuttle drops(10 meter)
6 dumbbell deadlift
12 plank taps
6 dumbbell strict press-2 sec up-2 sec down
12 breakdancers

Finisher
50 knee tap crunches
1:00 hamstring stretch

Strength:

4 rounds:
6-10 pull ups/ ring row
20 russian twist
6-10 push ups
20s. hollow hold
-rest 1-2 min between rounds-

lepoja

"For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Double Kettlebell Front Rack Hold @24/16 kg
5 Synchronized Burpee penalty for each drop of KB"

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU

Deadlift 8-8-8-8 reps

Ladder +3
Overhead squat 40kg
Pullup