5 sets of Bench Press
Set 1: 8 @60%
Set 2: 8 @70%
Set 3: 6 @75%
Set 4: 6 @80%
Set 5: 4 @85-90%
- After the last set, perform 35 hand release deficit Push ups (pair of blue plates)
- Rest 2-3min btw sets

6 Min Amrap
5 Deadlift @130/90 70max
10 Bar Facing Burpees

Clean Pull + Pause Power Clean + Clean + Jerk
1+1+1+1 6/10rpe
1+1+1+1 7/10 rpe
1+1+1+1 7.5/10 rpe
2 x 1+1+1+1 8/10 rpe
*Every 90 sec
*Pause 2 sec power clean kopissa

20 minutes to find your 2 Rep Max C&J

Row:
4 x 300m row
- Target pace: 1k row avg. pace minus 2-5s.
- Work:rest = ~1:1.

10 min EMOM
5 clean and jerks 70kg/50kg

• 10 minutes for muscle clean + press. Main focus for this is to keep the bar close and start the press with a right timing from the correct position.
• 15 to 20 minutes for singles.
• Barbell cycling. 5 minutes of 5's, 4's or 3's as touch and go. This will be performed every 60s. for 5 minutes. Start the push jerk straight from the the catch.

4 rounds for time and quality
4 burpee box overs 60cm/50cm
2 bar Mus
4 T2B

12 Min Emom
5 Power Snatches TNG @7/10 rpe
5-10 Weighted Box Jumps
35 Double Unders Or 30-40 sec Double Under Practice

3 rounds
5 devils press 2x22,5kg/2x15kg
5 HSPU
40 Dus