5 x 5
@ max 50%

Tempo 2-4-X-1

21-15-9
Cleans 60/40KG
Ring Dips

15 min time cap!

backsquat 5-3-1-1-1

2-2-2-2-2

4-8 sets
3 Front squats 1 min rest 80% feeling and same weight if possible. Leave 1 good set in the tank

Push jerk in split
6x5r @ 2 reps in the tank (weight that allow you do set of 7)
Alternate front foot on every round.
Rest as needed.

WEIGHTLIFTING (3/3)
Squat Clean with 3sec pause at the knee level + Squat Clean. Every 90-120sec x9

1-3@74-78% of 1RM Squat Clean or RPE 3
4-6@79-83% or RPE 3+
7-9@84-88% or RPE 4

Rowing Intervals ;
10 x 1km with a partner (ygig 5 each)

Try to stick with the same pace (~2km pace)
Reset after each row

Time cap 40 Mins ( it’s ok to only get 8 Intervals 4/4)

Post average 1km time.

Back Squat 3+3+(3-7) reps on last set @55-65-75%
rest 2-3 min bwn.

20 min

Focus on slow controlled reps, increasing speed to normal reps