Accessory
3 Rounds
Half kneeling landmine press 6+6
Supine bent over barbell row 8
Strict k2e 6-10

Amrap

12 Deadlift (80/55)

10 Boxjump

(add 5reps to boxjump each round)

5 rounds:

15+15m sledge push

12 Wallball

"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

AMRAP 28:00 w. a partner:
28 Box Jumps w. step down @61/51cm
28 Toes to Bar
800 Meter Run / 800m Row / 4 X Stairs
28 Burpees
28 Sumo Deadlift High Pull @24/16kg

• split as needed.

10-8-6-4-2
Thruster 50kg/35kg
soutu cal

Jerk drills:
- Foot placement
- Split presses
- Jerk from top of head
- Jerk L/R
- Push press into Jerk

Use light / moderate weight (30-50% of 1RM Jerk). Something that is easy to handle. Focus on technic and movement.
Do about 3-4 sets with 3-5 reps before moving on to next movement.

Penkki 5x5

STRENGTH

3-4 rounds, rest as needed

1) 5+5 2xKB Front Rack Box Step-Up
2) 5+5 Lunge DB Press
3) 10 Barbell Bicep Curl

RPE 4 to 4+

WEIGHTLIFTING

Push Press

4x4, rest as needed

RPE 3-4