Bent Over Row & Hip Thrust

4 Sets x Every 3:00

8 Bent Over Row
8 + 8 One Legged Hip Thrust

7x
1 clean pull + 1 power clean + 1 front squat + 1 push jerk + 1 split jerk

65-75% C&J max, rest 3 min

Push press 3x8

Bench press, 5 x 4, 70 %, rest 2 min

E30s x 12

1 power clean 70-80% of daily 1rm

Back Squat

6 x 3 @ 75 - 85%

Go Every 3:00

5-5-3-3 deadlift

• adding weight in every set to heavy 3

EMOM 24 min
move 30s., rest 30s.

1) Thrusters
2) burpees over bar
3) sit ups
4) rest

RPE 8
Score is total reps
Choose weight and dificulty per todays RPE

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-Goal & Intensity:
Build full-body strength and conditioning in short, intense work intervals.
-Train explosive movement and recovery with minimal rest.
-30 seconds of hard work, 30 seconds of rest, aim to keep the same pace each round.
-Choose weight and movement difficulty to maintain high intensity throughout.
-Don’t start too fast, aim for consistent performance across all rounds.
RPE 8 – hard effort, speaking is limited to single words.
Training Focus:
High-intensity intervals develop your ability to work at near-max effort and recover quickly, which benefits both sports performance and everyday physical tasks.

4x2 Snatch High Pull (from floor)

• Use +10% what you used in hang power snatch

3x8 Good Mornings @ moderate weight