In pairs YGIG

For time.

3 rounds for time

500m row
20 weighted burpees 15/10kg
- rest 1min berween rounds

For 10min switch between the movements with 30s work/30s rest ratio

• Overhead squat
• Bar over burpee

Bench press + Plyo push ups
6 x every 3 min
3 + 6

Goal & Intensity
- Build maximal pressing strength and explosive power by combining heavy bench press with fast bodyweight push work.
-The goal is to transfer raw strength into speed and control.
-The first part develops pure upper-body force, while the plyo push-ups teach you to express that strength quickly.
-Go heavy on the bench but make sure each plyo push-up still explodes off the floor with full intent.
-Quality beats quantity.
RPE: 8 → heavy, controlled effort; last rep should feel tough but snappy.
Why: This pairing develops strength, speed, and neural coordination — the kind of power that carries over to jerks, kipping, and any upper-body press movement.

Find your 1 rep max for both hands.

5x6 Shoulder Press

• Box step up 5x10

Alternating legs (5+5)

25 minutes:

• hang power clean + jerk (2+1)

Deadlift

1 x 10 @ 55%
1 x 6 @ 65%
1 x 4 @ 75%
4 x 2 @ 80%

Go every 3:00

Front squat

2 - 2 - 2 - 2, rest 3-4 min

95% max