5 Rounds:
10 Box Jumps 60/50cm
16 Alt. DB Snatches 20/15kg
10 Pull-ups
Rest 1:30 btw rounds

Basic Condition 80 min

30-32-34-36.... Cal Echo Bike
12 GHDSU
3 Rope Climb
30-32-34-36....Cal Row
15 GHD Hip Extension
3-5 RMU
30-32-34-36....Cal Bike
14 Cossack Squat
20m Hs Walk

5 Rounds:
10 High Box Jumps 80/60cm
16 Alt. DB Snatches 20/15kg
10 C2B
Rest 1:30 btw rounds

• 45s. Row - Walk Out + Push up
• 45s. Row - Squat + twists
• 45s. Row - Superman hold (alt.)

• 45s. Row - Reverse lunge w/ stretch

• 2x
  8 One Leg Deadlift
  8 Wallball

• Work on Deadlift

strength

Sumo Deadlift
6-6-6-6-6

accessory
3 position good morning
4 sets (increasing weight)
6 sumo good morning
6 regular stance good morning
6 narrow stance good morning

workout

3 rounds

30 sec KB clean and press left
30 sec KB clean and press right
30 sec KB windmill or low windmill left
30 sec KB windmill or low windmill right
30 sec KB snatch left
30 sec KB snatch right
1 min two handed swings

beginner 2min rest
intermediate 1 min rest
advanced no rest

For time
500m run
5 bear complex 115/75
400m run
4 bear complex
300m run
3 bear complex
200m run
2 bear complex
100m
1 bear complex

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Superset
E2MOM x 4
5 Push press @ 65%
5 Bent over row @ 65%

Every 1.5 min for 7 times
2x3 snatches @65-70%
2x2 snatches @75-80%
3x1 snatch @85-90%
If feeling great go for 1-2 extra attempts and hit maybe new PR.
rest and prepare for clean&Jerks for 5-10 minutes

Every 1.5 min for 7 times
2x3 clean&jerks @65-70%
2x2 Clean&jerks @75-80%
3x1 Clean&Jerks @85-90%
If feeling great go for 1-2 extra attempts and hit maybe new PR.

Score is total weight of best snatch and clean&jerk

8:00 AMRAP
5 hang power cleans 115/85
15 wallballs 20/14

Rest 2:00

5:00 max calorie bike or row

3:00 bike or row

Barbell warm up

Clean and Jerk
EMOM x 10
1 Clean & Jerk

*increasing in weight for quality