A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

4 sets of:
60sec. Row for cals
then
2 rounds of:
8 Push ups
8 Ring Rows
rest 30sec. btw sets

A. Clean and Jerk 5 x 3

3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk

B. Back Squat 3 x 8

8 Back Squat
8 Back Squat
8 Back Squat

Work at RPE 8-9 in all sets. Add more weight from last week as long as you stay at RPE 8-9

C. MetCon

12min AMRAP of:
12/9cal Echo Bike
10 P. Cleans @60/40kg
60 DU´s
10 alt. FR rev. lunges @60/40kg

D. Accessories

2-3 sets of:
8-12 (Single leg) Black roll Hamstring Bridges (2sec. hold - each side)
rest 60sec.

A. Clean Complex

8 Sets

1 powerclean; 1 hang clean; 1 high hang clean

B. 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk 4 x 2

2 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
2 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
2 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk
2 1 Pause Split Jerk (2sec. In Dip and In Catch) + 1 Split Jerk

A. Zone 2 Endurance

With a 40min running clock:
A: 20min Row for meter
B: 20min Run for meter
- start with either row or run then switch to the other one after 20min -