5 cluster sets of Bench Press @80%
3 reps
Rest :20
3 reps
Rest :20
2 reps
Rest 3-4min

For time: 100 push up

6x3 Behind the Neck Push Presses
- Starting @80% 1RM push press and increasing load each round.
- Rest 2-3min btw sets

Row 3x500m 2 min rest between sets, +10-15s to your fastest 500m time

Warm-up: 5 min Assault bike + movement prep

A: 2 x 10 min amrap with 5 min rest between

A: 20/17 cal Assault + 10 x power clean 80/60 kg + 10 x bar facing burpee

B: 20/17 cal Assault + 10 x power snatch 65/45 kg + 10 x bar facing burpee

Cool-down: Easy assault bike for 10 min + 10 min mobility

EOM 10 x back squat

Every week try to add more weight

This is 3 week program

12 sets of Power Clean & Jerk
2-2-1-2-2-1-2-2-1-2-2-1

Complete as, 4 rounds of:
Power Clean & Jerk 2-2-1, rest 1-2min btw sets
- Rest 3min btw rounds

Round 1: 60-60-65% of limiting lift
Round 2: 65-65-70%
Round 3: 70-70-75%
Round 4: 75-75-80%

9 min EMOM / 2 min REST

1. 8 T2B + 8 box jump over
2. 8 HSPU + 8 V-UP
3. 8 C2B + 8 push up

2 min REST

1. 1 rope + 4 DB Thruster (heavy)
2. 4 rMU + 8 DB OH Lunges
3. 8 DB snatch + 8 DB front squat

2 min REST

1. 13/10 cal AB
2. 8 KB swing + 8 Goblet jumps
3. 4 MU + 8 pistols

2 min REST

1. 40 DU’s
2. 15 GHD sit ups
3. 10 m Hs walks/ 4 Wall walks

Pystypunnerrus 5x8

Kapea penkki 5x8x60% (penkin maksimista)

Pystysoutu 5x12-20 (voit tehdä tangolla, käsipainoilla tai kumpparilla)

Hauiskääntö 5x10

Every 1.30 x 10
1 snatch deadlift
1 snatch pull
1 power snatch
1 squat snatch