3.10.15

Α. Emom x 18 min  Clean and Jerk (you can use power or squat clean )x

Min 0-1 : 60% or 30 kg below pr (easier version) x 5 reps
Min 1-2: 70% or 25kg below pr x 4 reps
Min 2-3 : 80% or 20kg below pr x 3 reps
Min 3-4 : 85% or 15kg below pr x 2 reps
Min 4-5 : 90 % or 10kg below pr x 1 reps
Min 5-6 : Rest and repeat for 3 rounds

B. Skill/Strength

3 rounds of

2 jerk dips (hold on dip and explode) + Push Press x 3 reps

Rest 60 sec

Bar muscle ups x 5 or more unbroken (aim to work up to 75-80% of your max effort)

Rest 60 sec

C. Conditioning

2 rnds of 80% effort do not max out

In 3 min run 400mt remaining time pistols
Rest 1 min
In 3 min run 400mt remaining time chest to bar pull ups
Rest 1 min
In 3 min run 400mt remaining time Box Jumps
Rest 3 min

*Second round row 400mt-300mt instead of running 400mt (in case you feel tired don't do the second round)

D. Core work

3 sets of renegade rows x 12 reps
3 sets of light weighted hyperextensions x 15 reps