A. 3 Sets of:

A1. KB/DB Front rack split squat (Left leg = front leg)

A2. 20m KB/DB Waiters walk (Left hand OH)

A3. KB/DB Front rack split squat (Right leg = front leg)

A4. 20m KB/DB Waiters walk (Right hand OH)

B.  11:00min AMRAP of:

00:40 On/00:20 Off - Thrusters 40/30kg

00:40 On/00:20 Off - Push ups

00:40 On/00:20 Off - Row for calories

01:00 Rest

00:30 On/00:30 Off - Thrusters 40/30kg

00:30 On/00:30 Off - Push ups

00:30 On/00:30 Off - Row for calories

01:00 Rest

00:20 On/00:40 Off - Thrusters 40/30kg

00:20 On/00:40 Off - Push ups

00:20 On/00:40 Off - Row for calories

17.30 Gymnastics:

A. 5 Sets of:

A1. 3-5 Strict HSPU (Advanced: Wall-facing)

A2. ME 1 Strict Pull up + 1 Strict TTB

B. 3 Rounds for quality of:

20 Air Squats

5 Wall walks

20 Box jumps

18.30 Weightlifting

1.Overhead squat setup + overhead squat.

Squat clean the weight, move it from shoulders to traps, re-grip, split jerk it and do one overhead squat. That is the “overhead squat setup” that I would like you to utilize when you:

1.1 Establish a daily max in overhead squat setup + overhead squat.

1.2 Drop down to 80% and do ten additional reps. The full setup and an overhead squat count as one rep.

1.3 Drop down to 70% and do ten additional reps. The full setup and an overhead squat count as one rep.

1.4 Drop down to 60% and do ten additional reps. The full setup and an overhead squat count as one rep.

 Rule 1. In 1.2 you must perform the overhead squat setup with a 1,5 clean rather than a normal clean. In a 1,5 clean you stand halfway up, go down again and then stand all the way up. No pauses in the bottom position, however.

Rule 2. In 1.3 you do a regular squat clean again but instead of split jerking the weight overhead you must power jerk it. When power jerking you can either keep the feet bolted to the ground or you can move them. Bot options are permissible. You must, however, catch the bar with your legs bent.

Rule 3. In 1.4 you do a power clean but instead of power jerking the weight overhead you must now push-press it. When you do the push-press you need to secure the lockout overhead with legs completely straight. Do not go under the bar.

In both 1.2, 1.3 and 1.4 you still have to move the bar from shoulders to traps and re-grip.

Rule 4. If you do not get the bounce in a 1,5 clean or a regular one, if you lose balance in the split jerk and put your feet together in the wrong order, or if you step forward or back as you stand up the overhead squat then that lift is a no-rep.

Rule 5. If you flat out fail a lift you have to do ten burpees over the bar as punishment before being able to continue with the set.

– All of this is done as a workout. Get fucked on pre-workout, put techno on, stop talking and get the work done as fast as you can without letting the technique break down.

We love you Erik - thanks for the awesome programming! Weightlifting 101.v