Front squat 6x6

2x 1000m row VK1- VK2
2x 500m row VK2- not all out!

rest 2min between sets

First week of Clean&Jerk cycle.

1. Clean pull + tall clean + push press + split jerk
   4 x 2+2+2+2 x 30-40%
   rest 90s

2. Clean + low hang clean + pause split jerk + split jerk
   6 x 1+1+1+1 x 70%
   rest 2min

3. Clean pull w/ 3s pause below the knee
   3-5 x 3 x 80%
   rest 2min

EMOM 36
1. Box step over, curtsy style x 10-12
2. Landmine twist x 10-14
3. Farmers carry 20-40m
4. Seated banded pull down x 10-12
5. DB hang split snatch x 5+5
6. Ergo 45sec

6 rounds for time of:
12/9 Bike/Ski/Row Calories
12 Hang Power Cleans, 43/30 kg
12 Push Press, 43/30 kg

Timecap: 15 mins

5x5 Weighted Pull-ups

• Go heavier than last time

3RM Hang Power Snatch

Partner workout

10min AMRAP
1 rope climb
4-6-8-10... shoulder to overhead 50/35

Rest 4min

10min AMRAP
5 box jump 60/50
4-6-8-10... double DB reverse lunge 2x22,5/15

You go / I go (full rounds with partner)

CONDITIONING (2/3)

4 rounds, 90sec ON, 30sec OFF
(32min total, A+B+C+D is one round)

A: Row 45sec + remaining time Wallball
B: Row 45sec + remaining time SDHP @40/30kg
C: Row 45sec + remaining time Box Jump 60/50cm
D: Row 45sec + remaining time Push Press

Overall RPE 3 to 4, not all out.

This week we do 4 rounds and the rowing time is 45sec. There is no rest between rounds.

3-5 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Double KB Squat
3) 50 DU
4) 5-10 Strict C2B

RPE 3