deadlift

2 x 4
- leave one rep in the tank
- rest 3-4 min btw sets

2 x 8
- leave 2 reps in the tank
- rest 3 min btw sets

8 x e2mom:

• 3-5 power snatch 50/35kg
• 6-9 bar over burpee
• 9-12 t2b

D.T. Progressio 2/6

Metcon (reps)

With partner 5 rounds (each) for time:
15 DB Deadlifts
12 DB Hang power cleans
9 DB Shoulder to overhead

M: 22,5kg DB’s
N: 15kg DB’s

Timecap: 20 minutes

On a 15:00 clock:
Practice Free Standing Handstand Holds

1 power clean + 1 squat clean + 1 split jerk @50-70%

5 x AMRAP 1
2min rest
3 Squat clean +
AMRAP step back front rack lunge
@ 60/40kg

Power Clean

5-5-5-3-3-2-2-1-1

Go Every 2:00

8x50%
6x60%
4x70%
2x80%
1x90%
+ finisher
50x40%
Record max weight used and weight used for finisher

1) Monostructural
2) 3 Power Snatch + 3 OHS
3) Rest

A. 3 x 5 + 5 Lateral jump
Set 1. 50 - 60 %
Set 2. 70 - 80 %
Set 3. 90 - 100 %

B. Jumping bulgarian split squat
3 x 5 + 5 Bodyweight or with DB
1.set 60 % 2.set 90% 3.set ME