5 sets of
2 Pause Front Squat (3 sec pause at bottom) + 2 Front Squats

3 rds for time:
400m Run
21 Kbs (24/16kg)
12 Pull up

(Time cap: 10min.)

EMOM 20 (alt.)
Odd: Clean + Hang Clean
Even: 30 Double Unders

EMOM 14,
Alt. A and B
A) Power Clean + Front Squat + Jerk
B) 10 Bar over Burpees

CONDITIONING

Machine intervals (5/6)

12-15 sets (12-15min)

30sec with 50% of your average 6min test power/pace
30sec with your average 6min test power/pace

RPE 4-5, Stop the workout when you no longer can maintain the average power output, but max 12 sets.

If you have not tested your VO2 max, work with RPE 4-5 and recover with RPE 2-3.

Kettlebell push press
4x8+8r
Go every 2min

4 rounds for time of

17 burpees
13 air squats
20 jumping squats

3 minute rest between rounds!

Make your own workout or take a rest day.
Rest your legs 🦵
Long running session tomorrow!
Don’t forget Michi’s mobility in the evening on our fb group

Clean pull + Hang squat clean + Split jerk
(max 60%/CJ 1rm)

AMRAP 15
“I Go, You Go”
10/7 Cal. On a machine
7 Deadlifts 100/70kg
5 Box Jump Overs