• @68% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

CONDITIONING

2-4 rounds, rest as needed between

1) 20m+20m Single Arm Farmers Carry
2) 7+7 KB C&J (from hang)
3) 10m Backwards Prowler Pull (no rope, just grab the handles and walk backwards)

RPE 4 to 4+

6x Every 2,5min:

1 Squat Clean + 2 Hang Power Clean + 3 Split Jerk + 2 Front Squat

60-70% 1 RM Split Jerk

For time:

21-15-9

Squat Cleans 42,5/ 60kg

(Ring) Dips

.

TC: 10min

Heavy Sets:

6x2 Split Jerk

2 Split Jerk (3s. Pause in receving position)

50% 1 RM

Deadlift

5 Deadlifts on the minute for 15 minutes.
Use 60-80% of 1RM deadlift. Increase weights three times during the workout (eg. on the 5th and the 10th minute…)

8min EMOM
8 ALT. DB-Snatch
8 Box jumps

(A)
Power snatches from the hip (power position).
Main focus on minimizing the press out in the lift.
Easy work for 20 minutes. You may add weight.

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(B)
EMOM 12
Power snatch
Hang power snatch
(2 second pause in the catch)
Go easy with the weight.

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(C)
Behind the neck push jerks.
6 x 2 (2 second pause in the catch)
Super light. Perfect form.

12x 4min ON / 1min OFF:
A)
1min Assault bike
AMRAP:
10 Pull-ups
10 WB 9/6kg

B)
1min Ski-erg
AMRAP:
15 KBS (US) 24/16kg
15 Walking lunges (2=1)

C)
1min Rowing
AMRAP:
20 Push-ups
20 Abmat sit-ups

D)
1min Running
AMRAP:
Burpee box jumps 60/50cm