• 4-4-4-4-4 of:
BB Back Squats
4 @ 8 RPE (Load Repeat)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4-4-4 reps
• N-N of:
BB Back Squats
85-90% of 4 @ 8 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
2 reps di buffer.

2-3 rounds
Farmers walking x 50-100m
rest 1-2 min
2 rounds
10-12 band pull aparts
rest as needed

5 x 5 rep, AHAFA, 1 min rest

• 4-4-4-4-4 of:
BB Hang Squat Snatch (0:03 eccentric in Hang)
Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
fai lo Snatch. Fai così ad ogni rep

EMOM 10, Back Squat

50%, 60%, 70%, 75%, 80%, 80%, 80%, 85%, 85%, 90%

OT2M x10:
1 Power snatch + 1 OHS + 1 Hang squat snatch
- Build to heavy

5 x 15 rep AHAFA

Optional Accessory
CONDITIONING

10-15-20-25-20-15-10

Cal Row
Cal Airbike

Or you can pick 2 other machines.

RPE 3 to 4
Keep a steady pace, not all out.

A. (0-30min.)
2 rds:
45s. Ab / Row (easy)
5 Walk out + push up
5 Active shoulders
5 Kipping swing

2 rds:
30s. Ab/Row (hard)
5 Snatch grip DL
5 Hang Muscle snatch
5 Snatch balance

2-3 rds:
3-5 T2B
3-5 Power snatch
3-5 Box jump overs

B. (30-55min.)
For time:
Teams of 3:

200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs
50 Power Snatches

Round 1 Barbell - 42.5/30
Round 2 Barbell - 50/35
Round 3 Barbell - 60/42.5

Time cap: 25min.

3 rds
A1.) Single arm DB row 9 reps /side
A2.) Lat pull down with band 18 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 9 reps
B2.) Banded hamstring curl 18 reps
rest 1 min

C.) Accessory 3 rds 11 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min