3 x 3+3 Clean + jerk 60 %
3 x 2+2 Clean + jerk 70 %
3 x 1+1 Clean + jerk 80 %

This is guideline only. Use time to learn the technique.

Practice skills: rope climb, turkish get-up, muscle-up, L-sit…

in 30 minutes, perform:
3+3 DB Snatch (alt hands, squat if possible),
30 sec L-hang,
10-20 Pistol Squat (alt legs),
10-20 Double KB Swing

15 minutes to find your 1RM

clean 5,4,3,2,1,1,1

pull ups

3 Rounds of
3 Minutes
15 x Burpees
25 x Kettlebell Swings
AMRAP Kettlebell Snathces
Rest 1 Minute
3 Minutes
15 x Burpees
25 x Kettlebell Swings
AMRAP Kettlebell Clean and Jerks
Rest 2 Minutes

*Hybrid workout

Shoulder Press
5r @ 65%
5r @ 75%
5r or more @ 85%
Rest as needed

EMOM for 15min (15 sets)
3 x GTOH 60/40kg
6 x Burpee over bar
(If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in wich you carried over into. Restart at the top of the following minute)

3x5 @ 75/80/85%

• 5kg edelliseen sykliin