1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)

2. Lateral med ball throw
Tabata – 20 on/10 off

3. Rolling Planks
- Accumulate 50 (25 each side) with as little rest/sets as possible

1. C&J @ 70%
2. Clean + 2 Jerk @ 65%
3. Clean + 3 Jerk @ 60%
4. Rest

3 rounds for time:

• 10 thrusters 42,5/30kg
• 10 burpees

3 sets of:

• front rack walking lunge 16 (8+8) steps (find a challenging weight)
• straight legged deadlift with two dumbbells, 10 reps
• rest as needed

One and a quarter front squats 6x2 (approx. 80/1RM)

3-5 x max time L-hang

8 rounds for time of

• 3 power clean 80/55kg
• 5 high box jump

Hi-hang power snatch triples for 25 minutes
Focus on rhythm with moderate weight.

5x2 With 90% of previous.

For Quality, so focus on quality instead of intensity and weight. It can still be heavy, just focus more on perfecting the movement.