7 Rounds For Time
5 DB Floor Presses @2x22,5/15kg
5 DB Hang Power Cleans @2x22,5/15kg
35 Double-Unders

TC:18'

8min emom with quality
1 Hang snatch+1 snatch

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + power snatch + snatche)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of clean hi-pull + power clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

Deadlift 15-12-9-6-3 reps

• 3-3-3-3-3 of:
BB Jerk
Usa il 90% del carico utilizzato per la tripla Heavy di due settimane fa

EMOM 16'
1: 15/12cal row
2: Front rack KB carry
3: 10 Slam ball burpee
4: Tire flip

Aktiivinen lepo.

Uinti, kävely, huolto

A: In 15min
Bench press, find 5rep max of today
+
E3M for 6min
Bench press x5@80-90% of today’s heavy 5 rep max

B: 3 rounds
Strict pull ups xMax
Rest 30sec-1min
Seated db press x8-10
Rest 1-2min

C: 5 rounds
30 sec amrap burpees
30 sec rest
30 sec row for cal
30 sec rest

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank