4 x 8 AHAP

3 x 8 @ 40%

Shoulder Press
Push Press
Push Jerk

20 Min working on Squat Snatch
Find 5 heavy singles

5 rounds for quality:

• 10 strict toes to bars
• 15 swings (heavy or kettlebells, eye level)

40min with easy/moderate pace (heart rate under 145)

• 500m row/400m run
• 10 Kipping Pull ups
• 15 Burpees
• 20 Walking Lunges
• 25 Sit Ups

Mark down the total number of reps.

Deadlift ( Deadstop )

6 x 6 @ 70 % +

Go Every 3:30

4x5 Front Squat @ 75% of max Front Squat

Reverse Lunges, Barbell on Back. Alternating Steps.

2 x 10
2 x 8
2 x 6

Go Every 2:30

10 x every 2 min

3 Thrusters

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Goal & Intensity
-Build strength and stamina with thrusters, engaging quads and shoulders.
- Pick a weight you can maintain perfect form on all 10 sets.
RPE: 7–8

Tip: Drive through your legs in the squat → don’t cheat with arms.

For time :
30 clean&jerk @42,5kg/60kg

Power&Clean weight should be moderate heavy, not over
70% of 1rep max. You should be able to hit singles every 8-12 sec

Time target under 5 min, cap 7 min.