75 Reps of
Pull Ups
Cal Row
Burpee over Rower

Reps can be done in any Order.

120 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
Please read the notes below before starting this session.
A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
A1. Go every 30 seconds for 5 to 10 total reps
A2. Go every 45 seconds for 5 to 10 total reps
A3. Go every 60 seconds for 5 total reps
25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

B. Clean and jerk speed ladder(s)
For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
5 x 1 Clean and jerk @ progressively heavier weight (see below)

Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

You will need to complete minimum of 3 ladders.
27,5-37,5 30-40 32,5-42,5 35-45 37,5-47,5 40-50 45-55

2.Strength
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
B1. From Friday: Strict press 3x8x25 kg

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Squats
HR Push Ups
Sit Ups

Row 6x1000m, 60sec rest

Keep a steady pace. 3-5sec faster than your average 5k pace.

A.
Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225

5*
40m Sled
10* Strict Pull Ups
1' WFHSH
20* Landmine

3*
20* GM
12 DBFP
12 DB Row R/L

Clean and Jerk Complex.
1 High hang Clean + hang Clean + Split Jerk

Control the loads down 👇 no dropping

5 rnds
4-8 Kipping HSPU https://vimeo.com/177023532
1 Conan https://vimeo.com/175115146

Banded hip distractions
Band hip hinges

Hip Openers
Glute Bridge + Reach
SL Glute bridge
torsion control

SOD:
Pigeon Stretch. Aim to keep front leg perpendicular to direction of torso.
Optional Variation - front leg elevated on bench

WU
2rds
10x air squat
5+5 KB/DB push press
10x mountain climber
5+5 KB/DB snatch
10x burpee