AHAP, but set weights as close to each other as possible. Do NOT "build up" to a 4RM/last set!

5x5 Good Morning (2min rest between sets)

• Moderate weight

3 rounds for time

• 300m row
• 10 push jerk (pick weight)
• 15 box jump

4 kierrosta aikaa vastaa

200m juoksua
30+30m single arm farmer carry 32/24
15 abmat sit-ups

3 kertaa Back squat 90-95% BS max:

3 - 3 - 3

Lepää 3-4 min.

16 minuuttia joka 2 mimuutti, vaihtele 1 ja 2 välillä:

1. 5 tng clean & jerks
2. 5 tng power snatches

Rx: 60/40

1. Row
2. 10 Db Snatch
3. 12 OHS
4. Rest

Keep HR Low

1 Power
1 snatch
1 OHS

Build up to a quality single. Reset possible after the power snatch.

Running intervals

4 x Every 6 min
800 m / 600 m

*you should get more than a minute rest. But the faster you run - the more you can rest. ;)

Find your 1 rep max for Push press in 20min