A,
Big Clean Complex
1-1-1-1-1
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Build up to daily max!

B,
Deficit Deadlift( 10 cm ) build to a heavy 5
Sled Drag 3x30m
Work to Increase weight by 2,5-5kg from last week.

C,
For quality:
Sled Drag, pick load, 400 m
10 L/10 R Single Arm Kettlebell Clean & Jerks 16kg/12kg
20 Barbell Good Mornings, 20/15kg
Banded Plank Hold, 30 secs
80 Assault Bike Calories
10 L/10 R Kettlebell Snatches 16kg/12kg
20 Barbell Romanian Deadlifts 20/15kg
Banded Plank Hold, 30 secs
Jog, 1600m
10 L/10 R Kettlebell Front Rack Box Step-ups 16/12kg
20 Goblet Squats 16/12kg
Banded Plank Hold, 30 secs

Goal: just get it done

A.
8 sets:
7 strict pull-up (C2B)
10 strict dip

B.
4 sets:
”21’s” bicep curl
20 push-up

C.
4 x 30s ON / 30s OFF
1. Alt V-ups
2. Ab mat sit-ups
3. Hanging knee raises

D.
Crossover iron scap

Back squat one set every 3 min:
1. 10 reps
2. 8 reps
3. 6 reps

Mobility

A)
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B)
AMRAP 10:00
KB/DB Complex of:
1 Turkish Get-Up
2 KB Windmills
3 OH Reverse Lunge
(Go through the entire sequence on left arm, then repeat on right)

A,
Back Squat Week 3 Cycle 2
1x5@75%
1x3@85%
1x1+AMRAP@95%

Incline Bench Press
Find your 1 RM for the day
Work to Increase weight by 2,5-5kg from last week.

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
"Omar"
For time:
10 Thrusters 43/30kg
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Goal: Sub 12 min

D,
Midline:
1 min: Hold at Top of Hip Extension
10 Plate Wrap/side
:45 sec: Hold at Top of Hip Extension
10 Plate Wrap/side
:30 sec: Hold at Top of Hip Extension
10 Plate Wrap/side

AMRAP 30 in teams of three
*split all but power clean&thruster

30 Power clean
60 Cal ski (sprint 6-10cal)
90 T2B
30 Thruster
60 Cal Echo bike
90 HSPU

"Do it again Friday" 8 of January 2020
5 Rounds for Time
15 Kettlebell Swings @24/16 kg
10 C2B Pull-Ups
5 Squat Snatches @40/25kg

TC: 16'

Four sets of six double KB C&J's

FT:
100 Cal bike erg (split)
50 Synchro DB snatch
80 Cal bike erg (split)
50 Synchro DB push press (2xDB)
60 Cal bike erg (split)
50 Synchro DB front squat (2xDB)

Tabata:
V-ups / Russian twist
+
40 Ab mat sit-ups