EMOM 10
1 Thruster

• Rest 3:00

EMOM 10
1 Squat Clean

1-1-1-1-1-1-1-1

Back Squat 6x2

RPE 4 (1-2 reps in the tank)

In pairs 40min

Row

while the other does

3 rounds of:
6 Pull-Up
8 HSPU
12 Air Squat

HR ~70%

• Clean Pull
• Power Clean
• Squat Clean
• Split Jerk

Up to max 70% of 1RTM C&J

6 rds:

Min 1: Thruster 8 reps @40/30kg
Min 2: Row 8-12 Calories
Min 3: American swing 10-15 reps @24/16kg
Min 4: Double under 20-40 reps
Min 5: Rope climbs 1-2 reps / L2: legless

*The goal of the workout is to go with easy pace, basic aerobic conditioning workout.
*Don't be too greedy with the reps.
*record weights and reps.

Build up to a heavy set in 20 min
3 Shoulder presses
2 Push presses
1 Push Jerk

5 x 3

AHAFA

5 - 5 - 5 - 5 - 5

3 rep reserve every set

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00
@ 60% of max BS / add weight to previous week