Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

5x5 back rack lunges with around 2 minutes rest in between each set

Front squat

@75%
Rest 3min btw lifts

Power clean + clean

2 x (1+2) x 60%, 2 x (1+2) x 65% (% of power clean)

Snatch Balance

4 x 3 x 60%

Push Press

4 x 5 x 70%

Muscle Snatch

1 x 4 x 50%, 1 x 4 x 55%, 2 x 3 x 60%

3 sets:

15 Sit Ups
12 Barbell Row

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For time:

21-15-9
Squat jump
7-5-3
Navy Seal

1 rep of Navy Seal:

Push-up + Knee to elbow, R + Push-up + Knee to elbow, L + Push-up + Stand up

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WARM-UP:

15-12-9
Air squat
12-9-6
Push-ups

Then,

2 rounds

1min per side Half kneeling hamstring stretch
1min Chest stretch alt. sides

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20min amrap for quality

5 hspu
10 pull up
15 cal bike

• 2min.: Row/Bike/Run/Ski

• 2 rds:
  6-8 Deadlift
  6-8 Kipping swing

• 2 rds:
  4-6 T2B
  4-6 DB Front squat

• Mobility...

• Work on Front squat

Back squat

1 x 3
1 x 3
1 x 3
2 x 3

Ski erg 3x3
bike erg 3x3