Every minute on the minute for 10min

• 3 Squat clean & jerk (60% of 1RM)

Work on your split Jerk. Use light loads. Aim for perfect form every rep.

4 rounds for time
* 400 m run
* 50 air squats

3 rounds

• pull-up/ inverted barbell row 10-12 tempo 3010
• rest 20sec
• ring push up/ dumbbell bench press 12-14 tempo 2010
• rest 3min

7 x Burpee
3 x C&J (50-60%)
7 x KB swing (32/20kg)

21-15-9-9-15-21
Deadlift 102,5/70kg
Burpees

Built up to fun 5
6 x every 3 min
RPE 7

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Build posterior chain strength and reinforce solid pulling mechanics
RPE 7: Choose a weight that leaves about 3 reps in reserve
Take the slack out of the bar before every pull
Keep the bar close and drive through the floor
Increase the load gradually
Stop when you reach a technically solid set of 5

💡 Coach note:

Today's goal is to leave the gym stronger, not exhausted. Build quality that you can progress next week.

3x5 Split Jerk (light weight)

• 90s. rest between sets

Find your Over Head Squat 1RM. Maintain good quality of movement and strive for full Range Of Motion (ROM).

back squat
4 x 6
- leave 1-2 reps in the tank
- rest 3-4 min btw sets