3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 x 4 V.1/120s

EMOM’12
Power clean + squat clean + 3 jerk

EMOM’12
1.Min 8 C2B
2.Min 20 DU

EMOM’12
1.Min 6-8 HSPU
2.Min 12 GHD sit ups

5-10 Rounds
1 Wall Climb with hold in HS to moderate effort
20 Total Box Step Ups @ easy height
:30 Passive Hang On Bar (vary grip as you wish)

Every 90sx8

For time

10 Clean&jerk
25 Box jump
10 Clean&jerk
20 Box over burbee
10 Clean&jerk
15 Box jump
10 Clean&jerk
10 Box over burbee
10 Clean&jerk
5 Box jump

Barbell 60/45kg
Box 60/40cm

TC.18min

For 40 minutes at consistent pace:
50/40 cal bike / ski / row
15 front squats 30/20 kg
15 KB swings 24/16 kg
10 pull ups
60 s rest

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR

строгий кор 8 серий
таббатой чередовать холлоу и арк позиции
20:10 (4 минуты)

5 sets of 5 reps

Go every 2:30