A1) Weighted dip 3x3x80%,
warm up 3x50%, 2x60%, 2x70%

Warm Up
2 rounds
1 min cardio
20 walking lunges
10+10 kb snatch/cj/kbs
5 inch worm + push ups
then some mobility work

Strenght (Snatch for 20 min)
Flat Foot Hang Snatch 3x1+2reps@35-50%
Hang Power Snatch + Snatch 4x1+1reps@60-80%
Snatch 3 sets: 1rep@85%, rest 20s, 1 rep@85%, rest 20s, 1 rep@85%
rest 1.5-2min bwn sets
then
(Clean&Jerk for 20-25min)
Hang PC + Clean + Slow extrentic PP + jerk 3x1+1+1+1reps@35-50%
Hang Power Clean + Slow Extrentic Jerk + Clean& Jerk 4x1+1+1+1reps@60-80%
Clean&Jerk 3 sets :1+1rep@85%, rest 30s, 1+1reps@85%
rest 1.5-2.5 min bwn sets

Rx´d

For time:
12-9-6
squat clean @70/50kg
c2b

rest 5min

12-9-6
power clean @70/50kg
pull up

Scaled

For time:
12-9-6
squat clean @50/35kg
pull up

rest 5min

12-9-6
power clean @50/35kg
pull up

Target under 6min, time cap 8min

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH

Front squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 4 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING:

Every minute on the minute for 20:00 minutes of:
1) 18/15 Calories bike
2) 18/15 Calories ski
3) 18/15 Calories row
4) Rest


AMRAP 8

2 Deadlift 80/60kg
8 Wallball
14 Kettlebell Swing 24/16kg

Deadlift

4-4-4-4 AHAP

SO 3:00

24min EMOM
1.min Ergo cal
2.min 8 thruster, rest of the min. up down
3.min rest

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Shoulder taps
12 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of
Snatch pull + Snatch + 3 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 3 Front squats + 2 Jerks + 2 Front squats + Jerk)

Then 3 x (1+3+1+2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 8 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
9 Front squats
9 Push press
9 Pull-ups
Choose a light weight

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.

EMOM 15

1 Minute : 5 Push Press
2 Minute : WallSit
3 Minute : 10 Box Jumps