A: Clean doubles up to heavy
B: Rack Jerk (split) max
C: Front squat AMRAP with the weight of heaviest clean double

A. (20min.)
EMOM x6:
1.) Row / Air bike
2.) 6-8 Ring row + 6-8 Push ups
3.) 8-12 One hand KB swings + 10-15s. Hollow rocks

Mobility:
- Active shoulders: 2x20s.
- shoulders: 2x20s.
- lats: 2x20s.
- chest: 2x20s.
- Squat twist + hamstrings: 40s.

• HSPU / T2B / Pull up

Strict pull up 5x5

Back rack lunges 4x6/6

2R:

5 min AMRAP
150 WB
100 Clean anyhow -> R KB-Swing
50 mu-ups -> CTB -> pullups -> mu-up rows

4 min rest

5 min AMRAP
80 m DB OH Walking Lunges
60 snatches anyhow
40 HSPU -> pushups -> box pushup

4 min rest

(36 min)

A.) Squat clean Week 3

in 20 minutes do
3 reps @77.5-80%
2 reps @82.5-85

rest of the time heavy singles building up. You can go new max if you feeling good.

B.) 5 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 87.5-92.5% of split jerk

C.) 4 sets
40m Sled push @moderate weight
60 DU
20/16 cal bike
rest 1 min

D.) ( optional)
KB crossbody carry
4x 40m (20m/side)

-men 32-28kg, ladies 20-24kgs

-one KB in front rack and other one is hanging on side. Slow walk and dont arch your midline.

Heavy Sets:

Power Snatch

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

Rest 2-3 min between the sets

• 4-4-4 of:
BB Power Clean
4RM
90% 4RM 4-4 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

EMOM 12

Even : 8 Hang Snatch 2x22,5 DB
Odd : 2 Squat Clean 100kg

• 12 Min EMOM of:
BB Bench Press (0:01 pause)
70-75% of 5 @ 9 RPE 2 reps
Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa.
Pause @ on chest