Alternate B1/B2

A1. Strict ring dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2

A2. Strict ring pull up – 3 x 6-8 @ 2 RIR, rest 2:00 before A1

3 Sets:
1 Slow Clean Deadlifts 6-7/10 RPE
- 10sec up and 10sec down
- The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
- Rest as needed btw sets

-clean pull + 2 hang power clean
*find todays heavy as you go

-4 GTOH 30/43kg
-6 burpees
-8 push-ups

Every 1:30 x8 (12min)
-hang clean pull + 2 x hang power clean

*build to heavy/moderate.

-start w empty barbell
-2min rest between sets

-5-8 t2b

-250m row
-8 alt. DB clean&jerk 15/20kg

5 Rounds:
300m Skillmill Run / 500/400m Row (alt each round)
25 Abmat Sit Ups
15 WB 9/6kg
10 Pull-ups

For Time:

3 rounds:
10/8cal AB
7/7 SA DB Curtis P's 20/15kg

• Rest 2min

3 rounds:
10/8cal Row
7,5+7,5m SA DB OH Walking Lunges 20/15kg

DB Curtis P:
1 DB Power Clean
1 DB Front Rack Lunge Step (opposite leg steps forward)
1 DB S2O