WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 74-76%
2 Clean and jerks @ 76-78%
1 Clean and jerk @ 78-80%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

4 Sets of
4 Front squats right into 8 Back squats @ 75% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 8 (hard)

Banded hamstring curls,
3-4 x 10/10

Aussie pull-ups with pause at chest,
3-4 x 8

Sandbag bearhug hold,
accumulate total of 5:00 minutes

Jefferson Curl 3x10

Yhden käden kulmasoutu 3x20
-semi kevyt

Kyykky 2x5x82,5%

Takareidet kumpparilla 2x20 / jalka

Jalkanostot maaten 4x25

2-4rounds

10-15 push up
30-60s plank hold

AMRAP 7
8 Front Rack Lunges 42,5/30kg
8 Bar Facing Burpees
8 Front Rack Lunges
8 C2B Pullups

Rest 3min

AMRAP 7
7 Toes-to-bar
10 Double KB/DB Clean & Jerk
15/12 Calories

A) Find your daily best in 15 mins
3 position Squat clean + jerk (any style)
- high hang
- hang
- floor

B)
Partner Wod
EMOM 20 mins
odd min : AMRAP syncro bear complex
even min : REST

Every 4 mins increase the weight :
Set 1 : 43/30kg
Set 2 : 50/35kg
Set 3 : 60/43kg
Set 4 : 70/47kg
Set 5: 80/52kg

EMOM x32

1) 6-16cal bike
2) 1-3 rope climb
3) 6-16cal ski
4) 5-15 ttb

A1) Back Squat 3x4x75%

A) On the minute for 12min
1. Pendlay row
2. 5 high box jump 75/60
3. Rest

B) 4 rounds for time
100-80-60 double under
20-15-10 DB snatch 22,5/15

In teams of 3, AMRAP in 25 minutes of:
180 Jumping lunges
150 Calories row
120 Box over burpee, “regionals style” 30”
90 Deadlifts 100/70kg

Divide workload anyhow.

AMRAP in 5min of:
Row 500m
ME burpee box jumps 20”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 24”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 30”