box squat 3x3 above paralell

Hang pull + Hang snatch

Strength

Bench press

Strength 5*5
Hypertrophy 5*8

Accessory

3 sets of 8-12 reps
Incline DB bench
Chest supported rows

Workout

AMRAP 12mins
27 Double unders
18 single arm clean and press(strict)
9 pull ups

5x every 90s.

3 push jerk 70% of 1 RM

4 Rounds For Quality:
20sec Ring Support Hold (unbroken)
20 Reverse Hypers
20 Banded Tricep Push Dows
20sec Sorenson Hold

7 sets of Bench Press
Set 1: 3 @80%
Set 2: 3 @80%
Set 3: 2 @85%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 1 @90%
Set 7: 1 @92%

3RFT
'I go, You go'
300m Row
10 Strict pull-up/chin up
300m Row
10 Ring dips
300m Row
10 Strict 2TB
300m Row
20 Alt. pistol squats

20min time gap

6x
1 Power clean
1 Hang Power clean
1 Tng Power clean

• Build to a heavy set on 20min.

Strength

Press
Strength 4*5
Hypertrophy 4*8

Accessory

3 sets of 8-12 reps
single arm press (each arm)
tactical pull ups

Workout

Build up to a heavy arm over arm sled pull
then
5 rounds for time at 50% of your max weight

Barbell Curl 21s: 4 x 7 each. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)