A. Jerk Complex 2-2-1-1-1-1

2 Jerk Complex
2 Jerk Complex
1 Jerk Complex
1 Jerk Complex
1 Jerk Complex
1 Jerk Complex

Complex:
Dip + Dip&Drive + Split Jerk
–> build up weight each set if possible

B. Shoulder Press from Split Jerk 8-6-4-2

8 Shoulder Press from Split Jerk
6 Shoulder Press from Split Jerk
4 Shoulder Press from Split Jerk
2 Shoulder Press from Split Jerk

C. For Time: Clean and Jerks

30 Clean and Jerk

RX: 60/45kg
Intermediate: 50/35kg
Scaled: 40/25kg

A1. Dumbbell Romanian Deadlift 3 x 8-12

8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. 3 Cleans + 3 Split Jerks 5 Sets

3 Cleans + 3 Split Jerks
3 Cleans + 3 Split Jerks
3 Cleans + 3 Split Jerks
3 Cleans + 3 Split Jerks
3 Cleans + 3 Split Jerks

B. Back Squat 3 x 6

6 Back Squat
6 Back Squat
6 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

3 rounds of:
20/15cal Echo Bike
20 DB walking lunges @2x22,5/15kg
10 Burpee BJ over (24/20'' - Box facing)

D. Accessories

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

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 8-9 all sets

B1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

@RPE 8-9 for all sets

B2. Barbell Flexion Rows 3 x 10-15

10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows
10-15 Barbell Flexion Rows

C. Seated Banded Leg Curls 3 x 15-25

15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls
15-25 Seated Banded Leg Curls

1s hold at peak contraction (use Red or blue Band)