Clean & jerk
3x3 @60-70% 1RM c&j
3x2 @70-80%
3x1 @80%+

20 MAN MAKER PUSH UPS 2x22.5kg/2x15kg
20 BOX JUMPS 60cm/50cm
20 FRONT SQUATS 60kg/40kg
20 T2B
20 BURPEES
20 KB SWINGS 32kg/24kg

1a. Standing DB Press 3x12
1b. BB Front Squat (3-sec @ bottom) 3x6

2a. BB Deadlift (dead stop) 3x6
2b. Burbee 3x1min

3a. KB Front Rack Walking Lunge 3x20
3b. Strict T2B / Knee Raise 3x8
3c. DB Lateral Raise to Front Raise 3x12

4a. Wallball 3x25

5a. HSPU / Seated DB Press 3x10

• Choose weight that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)

For time:
45 Double KB Squat Clean Thrusters @24/16kg

Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
Rx+: @28/20kg
TIME CAP = 7:00

Extra: Single Leg Glute Hip Thrust 3 x 8 each. Rest 60s.
- 3 count hold at top of each rep.

4 rounds
Close Grip Bench Press x 8-10 (build up each set)
Rest 45s.
1-Arm Ring Row x 8-10 each
Rest 45s.

1A) BUTTERFLY PULL UPS 5x6/ BUTTERFLY KIPS 5X10
1B) SKATER JUMPS OVER THE BOX 5x6

12 min AMRAP
10 FLOOR PRESSES 60kg/40kg
10 FLOOR WIPERS 60kg/40kg
10 BOX JUMPS 60cm/50cm

Push Press + Push Jerk
4 x 2+1, every 90s.

2 Push Press + 1 Push Jerk each set.
Little heavier than last week if form allows

12 day’s of pleasure

1 Run 200m
2 MU
3 Devil's press 17,5/22kg
4 HSPU
5 Snatch 40/60kg
6 Reverse Lunges
7 T2B
8 DB OHS (1-arm)
9 WB
10 HS Walk
11 AB
12 Thruster

30rds
20 DU
8 DB Snatch alt. 22.5/15
5 Burpee