1)
3-Position Clean
High Hang - Hang - Start

2)
Split Jerk
- Find foot position 1min pause
- Split Jumps
- BW Split Jerks
- Front Split Press
- Split Jerks

otm 6:
uneven:
5+5 weighted lunges
even:
10 goblet squat
(use kb, db or plate, choose your weight)

4 RFT:

12 DB Snatch Alt.
6 Muscle Up´s

TC 8min!

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

For quality and minimum rest, 5 rounds:

• 8 deadlifts (2/3 of 1RM)
• 10 strict toes to bars

Only unbroken sets!

10-8-6-4-2:

• full clean @ 60/42,5kg
• box over burbee
• T2B

Time cap 12min

Back Squat Week 3
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Use spotters on the last set. Full ROM otherwise it doesn't count!

STRENGTH

3RM in Bench Press

RPE 5
Use spotters and perform legit reps!

3 x 3 min AMRAP YGIG

4 x HSPU
4 x Pull-Up

6 x Push Up
6 x Ring Row

8 x KB Push Press 2x 24/16kg
8 cal Row

Score total reps!

In pairs. 10 reps of each.

1. High hang muscle clean
2. Push press
3. High hang clean pull
4. Lateral press
5. Bicep curl
6. Barbell roll

IGYG

Round 1

Switch after each movement

Round 2

Switch after 2 movements

Round 3

Switch after 3 movements

Round 4

Do all 6 movements in one set.

Barbell 20kg

Scale up if needed

Go hard and fast.