Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

RestDay!

EMOM 9

1 Minute : 0:40 Plank Hold
2 Minute : 0:20 + 0:20 Side Plank
3 Minute : 15 L Sit-Ups

A,
Block Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Each for time:
Row: 7x 500 m

Rest 2 mins between efforts.
Goal
Strong and consistent effort across all intervals.

C,
Complete as many rounds as possible in 12 mins of:
Kettlebell Front Rack Carry, 24/16kg, 60m
Kettlebell Overhead Carry, 24/16kg, 30m
Bottoms-up Kettlebell Carry, 16/12kg, 15m
10 Kettlebell Push-ups

ACCERRORY
ABS (9min)

40s on, 20s off x3
- side plank (40s/side)
- ring plank hold

---

40s/puoli kylkilankkupito
40s lankkupito matalissa renkaissa

AMRAP 8

3-6-9-12-15..... Handstand Push-ups
6 Dumbbell Box Step Overs 24"/20"

DB´S 22,5/15kg

8 sets of Deadlift
Set 1: 7 @70%
Set 2-3: 6 at 75%
Set 4-5: 5 @80%
Set 6-7: 3 @85%
Set 8: 1 @87%
- Rest 2-3min btw sets.

WARM UP
15-20min easy pace bike
Then:
EMOM x 40
1) run
2) ski
3) bike
4) 20-50 DU

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run/ 250m Row

E3M x 4
8/8 filly press
10-12 alt. gorilla row
10-12 Barbell bicep curl