Rest & Recover

power clean and jerk
- find 1RM of the day

Built up to daily max 3 RM
Go every 3 min for 10 sets

Test maximal strength and technical efficiency in the squat clean
Combine explosive pulling power with a strong receiving position
RPE 9–10: Heavy effort with full focus and control
Keep the bar close from floor to catch
Finish with the legs before turning the elbows through
Build gradually toward your heaviest successful triple
Take smaller jumps as the weight gets heavier

5 Rounds For Quality:
5 Shoulder Presses
5 Strict Pull-Ups

• Rest 3:00

5 Rounds For Quality:
5 Strict Ring Dips
5 Strict Toes-To-Bars

Three supersets:

• 10+10 one-legged Kettlebell Deadlift
• 15 KB Swing

90s. Rest between sets. No rest between movements. Use same weight in both movements.

Front squat

3x8

(E3MOM/ 1-3 reps in tank)

3x5 Behind the Neck Snatch Grip Press (bar from the rack)

RPE 4-5

(You can alternate these movements to save time if you want and you have 2 barbells)

12min ammap=as meny meters as possible

Power Clean waves :

5-3-2 : 70%, 75%, 80%
5-3-2 : 75%, 80, 85%
5-3-2 : 77,5%, 82,5%, 87,5%

Go every 2:00

Deadlift 4x2 reps AHAP

-perfect form, don't go till failure
-rest 2 minutes between