Bicep curls 3x8 AHAP
-3 sec lowering phase in every rep
-rest 60 sec

3x5 Push Press

• Work around 70-80% of max Push Press

Max reps unbroken kipping toes to bar.

EMOM 36

Minute 1 : 30 Air Squats
Minute 2 : 12/9 Calories Bike
Minute 3 : 8 Reps Bench Press, Unbroken ( you can change weights )
Minute 4 : 12/9 Calories Bike
Minute 5 : 12 Pull-Ups
Minute 6 : Rest

Bicycle route, mark time and kilometers

Find your 3 rep max clean and jerk for the day.

front squat 5x8 (light)

5x5 Bench Press @ 90% of 1RM

6-8 sets
power clean + front squat + push press + back squat + behind head
push press
start with 30-40% of your 1 rm power clean&push jerk from last week
and add weight 2,5-5kg to next set
rest 1-2 min bwn sets.

front squat
5x4
E3MOM / 2-3 reps in tank