STRENGTH

4 rounds, rest as needed

1) 6+6 Lunge Arnold Press or Lunge Landmine Press
2) 7+7 Single Arm Ring Row
3) 8+8 Single Arm Lateral Raise

RPE 3+ to 4

A,
Power snatch+snatch - Power snatch @80% -val
2x3 @40%
2x3 @50%
1x3 @60%
1x3 @ 70%
5x3 @80%

B,
Power clean+ clean and jerk - power clean 80%- val
2x2x 2+1(2 felvétel+1 kilökés) 1+2(1felvétel+2 kilökés) @40%
2x2x 2+1; 1+2 @50%
1x2x 2+1; 1+2 @60%
2x1x 2+1; 1+2 @70%
3x1x 2+1; 1+2 @80%

Lunges 4x15m with dbs
Strict hspu 5x6

5rft
400m run
20 Wall balls
10 db box step overs
25min time cap

Push press 5x3
CNJ 5x2
Back squat 5x4

For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single - Hang Squat Snatch
3x1

Every 5 min for 30 minutes:
50/40cal Assault bike

For Time:
25 Thrusters (42.5/30)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (42.5/30)

• We are looking at the 7-9 minute workout here.

Deadlift on a plate 7-4-7-4-7-4 reps with same weight