BBG

1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

Strength

1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

For time:

20 Strict HSPU
40 KBS 24/16kg
60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg
80 Double Unders
60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg
40 KBS 24/16kg
20 Strict HSPU

Na zajęciach o 17.00:

Strenght:

Technika CLEAN, system:
1:00 to complete 5 perfect squat cleans
2:00 rest
// x 4

Then:

For time:

20 Strict HSPU -> można skalować do kipping
40 KBS 24/16kg (pełne amerykańskie)
60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
80 Double Unders
60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
40 KBS 24/16kg (jak wyżej)
20 Strict HSPU -> można skalować do kipping

Time Cap:
20 minut