21-15-9-6-3 Sumo deadlift 80kg/50kg
10-20-30-40-50 double unders

Medium weigth, 5x5 touch and go Clean and Jerk/ Power Clean and Push Jerk

hang clean + 3 jerk dip squats + jerk

For time:
25 Burpees
25 KB Swings 32/24kg
10 Bar Muscle Ups (2x C2B Pullups, 3x Pullups)
25 KB Swings 32/24kg
25 Burpees

B1: 10 Deadlift@50-60%
B2: 10 Push Ups
B3: 10 Weighted Sit Ups (feet anchored)
x 3 varv
vila 5min
x 2 set

C1: 25 KB Svingar (90°)
C2: 20 Boxjump Step Down@60/50cm
C3: 15 Power Clean@35-40%
C4: 10 Pull Ups
vila 2 min x 4 set

A: Split Squat KB 4-6reps x 4 set

C.

Every 2 minutes, for 12 minutes (6 sets):

Bench Press x 3 reps (as heavy as possible)

Perform 4 sets per exercise of 20 secs work: 10 secs rest. Complete the circuit below twice:

• TRX Row
• BW Squat
• Push Ups
• Ball Crunches
• Dumbbell Lunges

B.
Take 15-20 minutes to build to today’s 1-RM Clean