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

A: E2M for 20min
1: Practice HSPU
Beginner push ups/ box Hspu x5-10
Intermediate tempo HSPU @30A1 x5-8
Advanced tempo deficit HSPU@50A1 x5-8
2: strict pull ups x 70% last mondays best set

B: 5rft
250/200m row
20m over head carry lunge walk 20/15kg weight plate
10 burpees

2 rounds, nose breathing only:
Row 20/15cal
10m 4-Step Walk video

Thoracic Flow video

20min Bar MU/ Kipping C2B/ Kipping PU:

.

4 ROUNDS:

4-7 Srict C2B

4-7 Strict dip (over a bar)

Rest as needed between the movements (30-60s)

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
3rds
400m run
40 single arm db hang clean and jerk
20 burpees

Opt(12)
4x5 iso
dumbbell press
dumbbell bent over row
dumbbell curls
-4x2 clean and jerk
-3x1 deadlift
-3x100m farmers carry

Finisher
50 cross crunch
1:00 min hamstring stretch per