A: Brad jumps 8x3
B: Power clean 5x3
C: Weighted Pull ups 5x4
D: Seated hamstring curls 3set
E: Assisted chin ups 3set
F: Seated rows 2set
G: Forward leaning Cable flys 2set
H: Alternating DB biceps curls 1xMax

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

5xevery 2 min
1 set @ 65-70% of 1rm of snatch
3 Snatch Deadlift + 2 Full Snatch + 1 Overhead Squat

A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set

Complete as many reps as possible in 4 minutes

• 3 hang power cleans
• 6 shoulder-to-overheads
• 9 lateral burpees over the bar
• 12 pull-ups

Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb
♂ 135 lb

A.1) Back squat w/pause atg
Sets of 1 adding weight to a heavy single 90-95%

B.1) Slow pull snatch
Sets of 3 ahap

C.1) Power clean & Jerk
Find heavy set of 2+1

D.1) Weighted plank
3×45-60.sec

Build a heavy front squat with 3s pause.
Sets 5 x 4, 2 x 3 and 1 x 2, overall 8 sets.

Straight Arm Strength Circuit – 3 rounds of:

(20 seconds work : 20-40 seconds recovery)
Straight arm Front Raise against wall
Tuck hollow straight arm DB complex
Planche lean slides
Low ring front support hold ( plank hold )

2 Rounds For Time :

30 Wallball Shots 20/14p
30 Sit-Ups
10 Front Squats 60/42,5kg

TC 12

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Rest day - what did you do?