A. AMRAP

20 DB Snatches
15 C2B
20 KB Swings
15 Push Ups
20 DB OH rev. lunges

Every 5 min starting at 0:00 you’re doing 40 DU’s+ 5
Burpees

DB @22,5/15 kg
KB @24/16 kg

A. Clean

2 sets
5 tall squatcleans with 3s pause (empty bar)

3 sets
4 high hang vertical squatcleans (light)

4 sets
3 hang squatcleans (medium)

5 sets
2 low hang squatcleans (heavy)


After each set do 10 Facepulls

B. Core Finisher

Amrap5

Core Exercise Variations

A. Lower Body Stregth

4 sets of:
6 Back Squats
10-20 seated banded leg curls (1sec. hold at peak)
rest 1-2min

B. MetCon

Every 3min for 15min (5 sets):
30sec. Echo Bike @high intensity
12 DB-DL
9 DB-H.P. Cleans
6 DB-Push Press
3 Burpees

A. Clean and Jerk 1-1-1-1-1-1-1-1-1

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

Rest times 15,15,60,15,15,60,15,15

B. Back Squat 4 Reps

4 Back Squat

Build up for a 4RM BS in 8 min.

C. Back Squat 3 x 4

4 Back Squat
4 Back Squat
4 Back Squat

D. Push Jerk 4 x 3

3 Push Jerk
3 Push Jerk
3 Push Jerk
3 Push Jerk

Start a little higher than last week (2,5-5kg more)

E. SKILL

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

EMOM10

1. 30s Handstandwalk (5m segments)

2. X reps C2B

A. Barbell Floor Press 3 x 3-5

3-5 Barbell Floor Press
3-5 Barbell Floor Press
3-5 Barbell Floor Press

While doing 3 miutes Rest do
8-12 partner Hip lifts
into 10-15sec. iso partner side plank (each side)

Work @ RPE 8-9 for the Press

B1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

(each side)
rest 30sec. btw legs

B2. Kettlebell Gorilla Row 3 x 8-10

8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row

each side