120 min

• Pull up, 14, 12, 10, 8
• Bench press 4x8
• Incline DB press
• Low row
• Cable chest press
• Face pull
• Arnold press
• Straight arm pull down
• Side lateral raise
• Bicep curls

110 min

1.Snatch
3 waves: 3+2+1
- 35-47.5

2.Strength
- Legpress 4x8, 100, 100, 105, 110
- Hip thrust machine 4x10, 65, 60, 60, 60
- Elevated reverse lunge 3x10+10, 40
- Hamstrings
- Abduction

В суперсерии

4x4 max weight

Four sets with two reps of thruster.

3 RFT
400m run
15 thrusters 95/65
10 box jump overs

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

125 min

1.WL
A) Clean and jerk – 10 to 14 total sets
Hang clean (below the knee) + Clean + Jerk – 1+1+1 @ 65+%, go every 60 to 90-seconds
- 45-60
Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 120-seconds
- 62.5-67.5

2.Strength
A) Box back squat – 4 x 6
- 90 95 100 100

B) Barbell hip thrust - 4 x 8
- 70 80 85 85

C) Leg press - 5 x 10
- 50 70 90 95 95

D) Lunges 3 x 16
- 17.5

E) Abduction 4 x 12
- 40 45 45 45

AM: 50 min
Conditioning
EMOM40
1) 13 cal run
2) 13 cal bike
3) 13 cal row
4) rest

PM: 80 min
Strength
Back & chest
- Strict pull ups 13-11-9-7-5
- Bench press 4 x 8 x 40
- Incline DB bench press
- Cable row
- Cable flye
- DB press arnold
- Sa. DB row
- Face pull

35 min
Aerobic work
60 s. run/60 s. walk