5 sets of Hip Thrust
- Build to days heavy 8 reps
- Rest 2-3min btw sets

Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for clean&jerkand start warm up lifts.

Strenght
Squat Clean&Split Jerk 2-2-2-2-2 reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
2 sets
AMRAP 4
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 50/35kg or 42.5/30kg or 35/25kg
2 min rest bwn set

*rack

1@up to the a heavy single of the day, jerk-% rest 2min

A) Clean & jerk waves
1. 1 clean + 3 split jerk
2. 1 clean + 2 split jerk
3. 1 clean + 1 split jerk
3 waves, 1 set every 1,5min
Start @70%-75%-80%

B) Pull-up technique (butterfly)

C) On the minute for 18min
1. 8-12 pull-up + 6 high box jump 75/60
2. Easy erg
3. 12-16 push-up + 25 double under
4. Easy erg
5. 15 wall ball + 8-12 v-up
6. Easy erg

For twenty seconds do as many double-unders as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

1. Muscle snatch + tall snatch + snatch balance
   5 x 2+2+2
   rest 90s

2. Power snatch + snatch
   6 x 1+2
   rest 2min

3. Snatch push press + snatch balance
   5 x 2+2
   rest 2min

Facepulls 3x20

Yhden käden soutu 3x20 / käsi

Penkki 3x1 (75-82,5-90%)

Stoppi-penkki 3x2x70%
-1 toisto rinnasta, toinen noin 10 cm rinnasta
-molemmissa toistoissa 3s stoppi

Ojentajat kumpparilla 4x15

For time in pairs:

106 Deadlift @60/42,5kg

Then 7 rounds of:

3 x rope climbs
15 x thrusters @60/42,5kg
15 x kb swings @32/24kg

Then: 400m run together with both team mates carrying a plate 20/10kg

Zottaman Curls: 3 x 8-10. Rest 60s.
- 3s lowering each rep
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Superset
Glute March: 3 x 8-10 each. No rest.
KB Curls: 3 x 8-10. No rest.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)