5 x 5
@ max 50%

Tempo 2-4-X-1

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

15 min time cap!

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

A1)
Deadlift 5, 4, 3, 3
2 sec Isometric stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5, 5, 4, 4
Tempo 2-2-X-1

Rest 1:30

The Chief
5 rounds 3 min on / 1 min off
3 power cleans @42,5/60kg
6 push ups
9 air squats
target 4-5 rounds on 3 min interval. Power Clean weight should be
done touch n go and be light/moderate weight.
Score is total rounds + reps. Put the full rounds on that "block area"
Example :
5+5
5+2
4+15
4+18
5
= 23 rounds + 40 reps.

• Back Squat 5 x 10

Rest 2 min between sets