The

Workouts

Clean & Jerk 4×2

Tall jerk 5x3 reps @ moderate weight*Start with bar on shoulders, on flat feet.Clean & Jerk for load: #1: 2 reps @ 75% #2: 2 reps @ 75% #3: 2 reps @ 75% #4: 2 reps @ 75%

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Eva

5 rounds for time of:• 1000m Row (instead of 800m Run)• 30 Kettlebell Swings (boys: 32kg; girls: 24kg)• 30 Pull-ups

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Push Press 6×3

Push Press for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 0.5kg to your training max for each additional '+' rep on January 30th.

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Front Squat 6×3

Front Squat for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 1kg to your training max for each additional '+' rep on January 29th.

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