9 sets of Deadlift:
EMOM 5:
7 Deadlift @60-65%
-Directly into-
EMOM 4:
5 Deadlift @70-75%

EMOM 5:
1 Split Jerk @65% 1RM Clean & Jerk

EMOM 5:
1 Split Jerk @70%

EMOM 5:
1 Split Jerk @75%

5 sets:
1 Back Squat (AHAP)

• This workout can be done in a couple of different ways:
• Build in weight each set. Start light and practice BIG jumps.
• Do a couple of warm up sets (not a lot, low volume here) and then hit all 5 singles at the same, challenging weight.
• Start light and stay conservative with the loading (around 75-80%) if your legs aren’t feeling it.

2 Sets (1 set every minute on the minute)
5 Deadlift

• Directly Into

3 Sets (1 set every minute on the minute)
3 Deadlift

• Directly Into

5 Sets (1 set every minute on the minute)
1 Deadlift

• Build to a heavy single for the day

7 sets of Front Squat:
Set 1: 2 @60%
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 1 @80%
Sets 5-7: 1 @85%
- Rest as needed btw sets.

EMOM 10:
1 Power Clean + 1 Push Jerk @75%-85% 1RM Power Clean

4x10

EMOM 10
- 5-15 Kipping knee raises/ t2b
- 20sek hollow flutter kicks

EMOM 20
- 20-30sek handstand hold
- 20-30sek handstand shoulder taps/ plank shoulder taps
- 10 + 10 windmills
- rest

AMRAP 10 (Warm-Up)
30 Single Unders
10 Push-Ups
10 Lying Back Extension w/ Stick (snatch grip)
20 Crunches
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3 MIN REST
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21-15-9
Wall Ball 9/6kg
Cal Row/Bike/Ski
Sumo Deadlift High Pull 40/30kg
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3 MIN REST
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15-12-9
Hang Power Clean 40/30kg
Push Jerk 40/30kg
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For Quality:
50 Abmat Sit-Ups
100 Bicycle Crunches (L+R=1)
150 Flutter Kicks (L+R=1)

• bodyweight/ weighted/ banded/ feet on the ground
• same style each set!
• rest 90sec