Every 90 s x 8 sets:
Clean pull + hang squat clean + jerk

A:
Skill Primer
Dip Muscle Clean, Hang Muscle Clean & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Power Position Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

Special focus on legs & hips

Wear warm clothes 🙂

Sumo deadlift 6rm

A) For time

40 v ups or scale to abmat sit ups
500m Row

Rest 3mins

B) AMRAP7:

10s hollow hold
10 abmat sit ups
10 suit case crunch
15/12 cals Row

Deload week

5 x 4 reps @moderate load

Go every 3:00

Strength:

A, Romanian Deadlift
Every 90 sec x 6 sets

Warm-up Set 1: 10 reps @ easy
Set 1-2: 10 reps @easy-mod. (same weight)
Set 3-4: 8 reps @mod (same weight)
Set 5-6: 6 reps @mod-heavy (same weight)

B, 3 sets:
Curtsy Box Step Down x 6/leg (3 sec down, BW or light weight)
Copenhagen plank “30 sec

C, 3 sets:
VMO Squat x 8 @light-mod
Single Leg Banded Hip Adduction x10-12

D, EMOM for as long as possible:
Min 1: 5 Air Squat + 2 Jumping Lunges
Min 2: 5 Air Squat + 4 Jumping Lunges
Min 3: 5 A.S. + 6 J.L.
….
Every min +2 reps

RestDay!

Jog 50-60 Minutes @ HR 2-3

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3