3+3+3 min machine, easy pace
2x
5 walkout
10 air squat
5 walkout
10 spiderman & reach
5 ring row
+
2x
Barbell warmup
5 deadlift
5 power clean + press
5 front squat
5 good morning
5 btn press

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch + Hang Squat Snatch
85-90% of Day 1 Heavy 2 reps
Le percentuali sono riferite alla doppia pesante di Squat Snatch trovata nel day 1

• For total reps:
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
1:00 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:45 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:30 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
Usa il 35-40% 1RM Clean & Jerk.
1 rep = BB Power Clean + Hang Power Clean + Push Jerk
In questo lavoro fai il massimo numero possibile di reps di questo complex ad ogni sets. Non
staccare mai le mani dal bilanciere, puoi riposare in Front Rack, in Hang e in Overhead. Ogni sets
termina quando lasci il bilanciere..

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(20)
:30 on :30 off x5
hang cleans-95/65-challenge-135/85
singles-challenge-double unders
10m shuttle runs
wallball 16/12-challenge-20/14
score=reps

Opt(12)
1600m walk/run
4x1 jerk-climb
4x1 sumo deadlift
5x5 hollow rocks

Finisher
100 flutters
1:00 min hamstring stretch

CONDITIONING

EMOM x 16 (4 rounds)

1) 1-2 Rope Climb
2) 3-6 Sandbag/D-ball Ground to Shoulder
3) 15/10cal Airbike
4) rest

RPE 3 to 4, not all out

Target: pick a rep scheme and loading you could continue for 2+ more rounds.

“Singled Out”

3 Rounds:

1:00 Wallballs (20/14lbs)

1:00 Single Alt. Dumbbell Snatches 22,5/15

1:00 Box Jumps

1:00 Single Dumbbell Clean & Jerks

1:00 Calorie Row or Bike

1:00 Rest

Deadlift
Find your 1RM of deadlift

Amrap7
30 DL (Body weight or 50% of 1RM)
30 Box jumps
Max rep wallball

Rest 3min
Amrap7
Row 1000m
Max rep T2b

2 rounds:

5-10 Down Dog to Cobra video
10 Air Squat Cross Kicks video

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 5 Banded Pull-Apart, tempo 50X5 video
2) 10-20 Banded Good Morning video

RPE 3

3x: 20s ON / 40s OFF

V-up

Hammer L

Hammer R

REST