Shoulder press 3-3-3-3-3

All Supersets

5x
1-5 pullup
8-12 db seated press

5x
8-12 lat pull down
8-12 cable tricep extensions

5x
8-12 cable bicep curls
12-16 reverse fly

A: Muscle snatch doubles up to heavy
B: Power snatch + squat snatch up to heavy+ techniqua
C: Emom 7’: Triple power clean +spit jerk

5x3 strict press
5x3 push press
5x3 push jerk

8 Min AMRAP

8 fat bar OH Lunge
12 Lateral Burpees Over Bar
75 Double Unders
@bar + 2x22.5/2x15kg

2:00 easy cardio (bike run or row)

3 rounds
8 box step ups
8 air squats with 3 sec pause at bottom

Partner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20

400m run (done together)
30 front squats
30 burpee box jumps

400m run (done together)
18 front squat
18 burpee box jumps

400m run (done together)

****(sub 500m row or 30/24 cal bike for run)

45 min
1 min run/1 min walk

145 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 30 (singles)

2.WL
A. Every 90 s x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
- x 75-80 %
- 42 42 44 44 kg

B. Consistency work for snatch:
Every 40 s x 10 (for 5 minutes)
3 TNG Snatch
- x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- New set every 3 minutes
- 50 kg

B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
* After each set do: 15 GHD sit ups

5*5 lightish
5*3 moderate