30 minutes for quality:

10 Bench Row, double KB´S
7 Snatch Grip Press
0:30 Side plank / each
20 Reverse Lunge

Rest between movements as needed.

Pause Split jerk 5x4 50-65%

3-4 sets for power!
5 Touch n' Go Power Cleans @ approx 60%
30m Sledpush Sprint or 15 Cals Bike/Row
Rest approx 2mins
- Goal: High power efforts

A)
Banded Deadlift
6 x 3. Every 60s.
- These are SPEED reps, use approx 50% of 1RM

B)
DB Bulgarian Split Squat
3 x 5 each. Rest 90s
- Elevate rear foot on plates or box
- DB on Shoulders!

1. min Row cal
2. min 10 Pull ups rest of the min Thrusters (42.5/30)
3. min Rest

Back Squat Ladder
5 - 4 - 3
3 rounds
1-2min recovery btw reps and rounds
One round: 5-4-3, add load btw rounds

5x5 takakyykkyjä

Mobility

6x 5min (30 min)
A)
Row 50/40cal
Me Up down box step up
B)
40m+40m Single arm farmers walk
10 Swing @ light
10 lunge
80m Sled (light

Rpe 3-4

Toes to bar challenge
3 sets of toes to bar
- rest 1min between reps

Result: reps completed