A. Jerk

10- 15 min practice

Explosive Drive - high landed bixjumps
How to set feet right

B. Jerk complex

6-8 Sets

1 pushpress + 1 splitjerk

A. Snatch 12 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 4 Reps

4 Front Squat

Work up to a heavy set of 4 Front Squats @ RPE 8-9

C. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

Work with 87,5-92,5% of H4

D1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

rest 60sec.
Work @RPE 8-9 for all sets

D2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

rest 60sec.
Work with Cluster reps (1.1.1....) with 30sec. rest btw reps @RPE 8-9 / 10 for last set

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

very 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals

A. Endurance Mixed Zones

Work at Zone2 Intensity for 20min
switching between
A: 5min Row @20-22spm
B: 5min of:
12/9cal Echo Bike
100m Run

@20:00
Every 10min for 20min (2 sets):

1.
12x 30sec. Row for cal (9min)
rest 15sec.

2.
12x 30sec. Echo Bike for cal (9min)
rest 15sec.