2-3 Rounds @ increasing weight

16 Hang power snatches
16 Overhead squats
16 Power clean and jerks
16 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).
* All sets must be done unbroken.
** Rest as needed between movements.
*** Start @ 42.5/30kg, 35/25kg or 30/20kg and aim to build up on each round.

5 rounds for time:

20 cal Echo bike
5 squat cleans @ 60 kg

VX7A

Week 3.
Session 1/2.

A)
15 mins
Tempo Back squat 3-3-3
3” tempo on the way down
- 2 mins rest

Accessory : KB Goblet cossack squat
3x8/8
- use dumbell or KB

B)
Negative weighted Push up - Pull up
4x 5 push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Arnold press x 12 with light dumbbells
Rest 1’

E4MOM / 90sec rest

2 rounds:

1. 15-20 C&J 50/35kg + erg
2. 30-80 DU + erg
3. 20-25 Back squat (rack) 50/35kg + erg
4. 12-15 Burpee to target + erg

Max 90sec work for the first part. Remaining time amrap erg.

Deadlift

3 x 10 @ 68+%, rest 3:00 b/t sets

AMRAP 7

10 Deadlift 70/50kg
10 Push-Ups

EMOM 16

Minute 1 : 10 Weighted Reverse Lunge ( DUAL DB´S or KB´S )
Minute 2 : 15 Shoulder Press 20/15kg
Minute 3 : 10 Sit-Ups + Max Burpees
Minute 4 : Rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top