A. Clean & Jerk Warm up

3 Sets:
- Alt (FR) Sotts Press: 6-10
- seated Box Jump: 6
- 3 Muscle Clean + 3 Strict Press/ 3 power Clean & Push Press/ 3 Squat Clean & Split Jerk
(Rest as needed)

B. Clean & Jerk

3 sets:
3 TNG Squat Clean & Jerk
(60 sek Rest)

3 Sets:
2 TNG Squat Clean & Jerk
(90 sek Rest)

3 Sets:
1 Clean & Jerk
(Rest as needed)

> Build up By feel to heavy technical

C. Accessories

2 sets (no rest):
- 12 Reverse Snow Angel
- 12 hamstring slide outs

A. Power Clean and Jerk 3 x 1

1 Power Clean and Jerk
1 Power Clean and Jerk
1 Power Clean and Jerk

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

C. For Time: Rope Climbs

15 Rope Climb

A1. Deadlift 7-5-3

7 Deadlift
5 Deadlift
3 Deadlift

Go TNG. Work at 1-2RIR for all sets.

A2. Shoulder Press 7-5-3

7 Shoulder Press
5 Shoulder Press
3 Shoulder Press

Go TNG. Work at 1-2RIR for each set.

B1. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

Work at 1-2RIR for each set. Weak side first.
Parallel feet.

B2. Deficit Barbell Back-Racked Reverse Lunges 3 x 6-10

6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges

Keep 1-2RIR in every set.
Weak side first.
Barbell Back-Racked.
2'' deficit.

C. For Time: Banded Tricep Pushdowns

75 Banded Tricep Pushdown

Accumulate 75 reps with as little rest as possible. But you need to get at least 5-10 reps for each set.