A: Bench Press 5rm
B: Strict pull ups 3set
C: Seated Shoulder press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3set
F: Db biceps curls dropset x3
G: DB Shoulder flys dropset x3

COOL DOWN Optional
2-3 ROUNDS
10 Alt. 90-90 Hip Rotations
:30/:30 Banded Overhead Distraction
1:00 Easy Bike/Row/Jog/Walk

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.

AMRAP 12:
15/12cal Ski
8 Devil's Presses 20/15kg

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

EMOM 30min:
- 5 wall ball
- 3 bar facing burpees
- 1 squat clean

(all 3 movements every minute)

Open 23.3 Pre-test

4-5 rounds

2 bench press
Rest 90sec
2 pull up

2 x 16 min amrap

1)

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

2)

10/8 cal Row OR SKi
10 Push Up
10 Cal Row Or Ski
10 Bicep Curls