50 cal bike
50 hang power snatch 45/35
75cal row
75 stoh 45/35
100 cal bike
100 Walking lunges 45/35kgbar
75 cal row
75 hang power clean 45/35kg
50 cal bike
50 floor presses

3 rounds for time of

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Thruster 5 RM

”Elizabeth”
21-15-9 reps for time
Squat cleans
Ring dips

Deadlift x 3 reps
* Set 1 - 50% of possible 3-RM x 5 reps 135#
* Set 2 - 75% of possible 3-RM x 3 reps 195#
* Set 3 - 85% of possible 3-RM x 2 reps 220#
* Set 4 - 90-95% of possible 3-RM x 1 rep 250#
* Set 5 - Test 3-RM 260#

Snatch 3 strikes out

Max bs
5x5@80%

6rds
10 dball too platform
15 pull ups
5 thrusters
Rest 2 min

50 deadlifts
400m row
50 backsquats
400m run
50 Frontsquats
40cal bike
50 hang power clean
400m run

• 5 Round not for time of:
Rope Climb 2 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 8 reps unbroken/side
Double KB Front Rack Walking Lunges 16 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

• 4 Round of:
Row 500 m
BB Thrusters (50/35Kg) 10 reps

Clean Complex
EMOM12
Power Clean + Hang Power Clean + Squat Clean
Build up the weight and focus on technique!