At the Gym

1.
Clean & Jerks

3 x 3 Muscle cleans + Push presses

*Focus on the bar path and hip extension. Keep it light.

3 x 2 Power cleans + Push jerks

*Technique first but here you can go heavier.

*You can do these every 3minutes or more relaxed about 2 minute rest between set.

2.
Conditioning

”Barbells and friends again”
Teams of two or three, everyone has their own barbell
You go - I go -style
Divide the reps as you like

AMRAP15
30 power cleans
15 barbell over burpees
30 push jerks
15 barbell over burpees
30 front squats
15 barbell over burpees
30 thrusters
15 barbell over burpees

*35/25kg barbell. Keep the barbell light and focus on cycling effectively. HAVE FUN <333

OR

Anywhere

1.
Strength
EMOM21
1. Single arm strict press (R)
2. Single arm strict press (L)
3. Single arm over head squat (R)
4. Single arm over head squat (L)
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP10
14 Single arm power cleans
7 barbell over burpees
14 Single arm push jerks
7 barbell over burpees
14 front squats
7 barbell over burpees
14 single arm thrusters
7 barbell over burpees

*Can be done with KB or DB or something odd!

”Man Maker”
For time:
30 Man Makers (50, 30)

15:00 Cap

Find TM 15min

Power clean + Clean + Front squat

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75)
- 30 Pull Up

High pull
Muscle Snatch
3 pos power snatch (pause in catch)
Squat snatch (pause in catch)

Thruster 3 x 3, AHAP

E2MOM 16 minutes

5 Front Squat
Build to a heavy set of 5 reps and do a total of 3 sets at that weight.

Emom for 16min alternating

• 3-5 pull up
• 3-5 hspu

WEIGHTLIFTING
(3/3)
Every 45sec x 9: Squat Snatch

1-3@RPE 3
4-6@RPE 3+
7-9@ RPE 4 (2-4 reps in the tank)

Target: this is not an all out effort. Fast transition with no misses. Add 2,5-5% compared to last week on each set.

Strength

4 Rounds / YGIG
12-14 Alt. DB straddle press
12-14 Ring row
AHAFA

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Skill

EMOM 16
1) 2-6 Mu / Bar Mu
2) 8-12 Hollow to V-Up
3) 8-12 Kipping HSPU
4) REST