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 – 1 RM Thruster
15 min Build
B – EMOM 5 min
1 Sq.Clean & Split Jerk
C – EMOM 5 min
3 Heavy Dead Lift
Build weight
Built by Bengt Granaas