110 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. Clean from the blocks - hang clean
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 55 kg

B. Clean pulls
- Not done

C. Split jerk
4x2x75-80% / "1 rep in the tank"
New set every 3 minutes
- 52 52 54 54 kg

3.Conditioning
AMRAP10 for quality and frequency:
2,4,6,8... reps of:
Power clean + jerk - 35 kg
* After each set: Do 4 high box burbee box jump overs
*PC + jerk: 55-60% of your PC 1 RM
Reps: 7 clean & jerk at round of 14 reps

4.Core and shoulder health
- Not done

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
New set every 2 minutes
- 10 12 15 15 kg

B. Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Strict HSPU > knees on 24" box

3.Conditioning
WORKOUT 3
2 rounds of:
4 min Row @20 SPM
3 min Row @22 SPM
2 min Row @24 SPM
1 min Row @26 SPM
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.6
Round 2: 2.10.1

140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

For time
21 15 9
Ohs 42.5kg
Ttb
Directly in
15 12 9
Thrusters 42.5kg
Ctb

Back squat heavy 5rep of today
+
8rft
4 db squatclean
4 DB Devil press
16 DB Mountain climbers

Deadlift on a plate 15-12-9-6 rep

To be done after WOD

3 rounds
Bulgarian split squat 8-10 reps per leg
1:00 bike or row easy pace
1:00 rest

Amrap 15'
12 box jump over 60cm
12 deadlift 70kg
9 burpees over the barbell
9 hang power clean 70kg
6 ring mu
6 push jerk 70kg

10 rft
3 ring mu
6 hspu strict
Time cap 12'