WEIGHTLIFTING
Squat Clean Wave (3/3)

Every 90-120sec x12 (4 rounds)

3x Squat Clean RPE 3 to 3+
2x Squat Clean RPE 3+ to 4
1X Squat Clean RPE 4 to 4+

Increase and decrease the loadings. 4 full rounds (one round is 3+2+1 SC)

Add 2,5-5% compared to last week.

STRENGTH
(3/3)
Alternate between A&B&C for 3 rounds. Rest as needed between.

A) 6 Strict Barbell Press
B) 3+3 Single Leg Box Jump (start and land with single leg, tailor the height of the box to fit your fitness level)
C) 8+8 DB/KB Row

RPE 4 to 4+

Add 2,5-5% compared to last week or one more rep.

Run 200m,
2 rounds of 5 pull-up, 10 push up, 15 air squat,
Run 400m,
4 Rounds of 5 pull-up, 10 push up, 15 air squat,
Run 800m,
6 Rounds of 5 pull-up, 10 push up, 15 air squat.

Fitness:
Run 200m,
2 rounds of 5 jumping pull-up, 10 elevated push up, 15 air squat,
Run 300m,
4 Rounds of 5 jumping pull-up, 10 elevated push up, 15 air squat,
Run 600m,
6 Rounds of 5 jumping pull-up, 10 elevated push up, 15 air squat.

Target under 20min

Upperbody push & pull

3 rds

DB floor press 8 reps

rest 1 min

Strict pull-up 8 reps // ring/barbell row

rest 1 min

Metcon:
45 double under
45 hang power clean 40/30
45 abmat sit up
45 double under
45 burpee
45 push press 40/30
45 double under

4 Rounds of:
20-40m* Meter Sled push Sprint
10 DB Hang Squat Cleans @50/35lbs
Rest approx 3:00

*Sled should be unbroken and fast. Adjust distance and weight to achieve that.

3x 30-60sec passive/active hang

Power Clean + Squat Clean: Build to a heavy set. Rest 2:00

• Reset after PC.

1A) bulgarian split squats 4x(2+2)x35% of BS 1RM
1B) Front Squats 4x3x60%

Heavy single in complex:
squat clean + hang squat clean