3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
12 back rack reverse lunge (alternating legs every rep)
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 8 bench press @60-70%
2. 10-12 straight arm banded pull-down
3. Rest

C) Hip extension hold TABATA
8 rounds: 20s work / 10s rest

Core 2-3 rounds

20 medball russian twist
0:20 hollow rock
0:20 superman rock

Rest 60s after 1 round

EMOM x 8-12
1) machine
2) 10 ring row + 10 push up + 5 box jump
3) machine
4) 10 air squat + 5 burpee + 5 box jump

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

For time

• 21-18-15-12-9-6-3 reps of Dumbbell front squats
• 21-18-15-12-9-6-3 reps of Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)

1. side plank hold (right)
2. side plank hold (left)

25cal erg

Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plate

Movement prep:

3 rounds for time:

200 Single unders
400m Run
20 Pull ups

TC 17 min

Front squat 5 RM, then max reps Back squat @ same weight