Clean & jerk - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Power snatch
10 x 1 @ 80% of max snatch

Back squat
6 x 2 @ 85%

Optimal accessories
3 sets:
10 DB bent over row
10 DB passovers
10 hammer curls

Complete as many rounds as possible in 20 minutes of

• 30-second handstand hold
• 30-second squat hold
• 30-second L-sit hold
• 30-second chin-over-bar hold

Amrap 20 in pairs, share reps
12 kb clean
12 kb front squat
12 kb push press
12 jumping split squat

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: Bench Press 5-3-1+
B: Pull ups 3xMax
C: Incline DB Bench Press 4set
D: Leg extensions 3set
E: Cable OH triceps extensions 3set

Every 6min x6

22/17 cal row
16 wall ball @9/6kg
12 toes to bar
8 burpee to target

Time cap 4min / round

RestDay!

Every 2min x 8

A) 3-3-3-3 bench press (pause rinnalla)
B) 4 strict pull up

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)