Warm Up – Skill Clean & Jerk
Strict press
Push press
Push/Power jerk
Split jerk
Shrug Clean
Hi hang clean
Hang clean
Shrug Sq.clean
Hi hang Sq.clean
Hang Sq.clean
A – E15secOM 5 min
1 Power Clean
B – E15SecOM 5 min
1 Clean & Jerk
C – EMOM 5 (5min)
3 Heavy Front Squat
Build weight
In matter of time
D – EMOM 5 (5min)
3 Heavy Dead Lift
Build weight
Built by Bengt Granaas