C2B conditioning (3/3)
Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 84% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Seated 1-arm shoulder press, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

@70%
Rest 3min btw sets

10x 90sec
1 hang pull+1 hang snatch +1 snatch

** Bench Press**

4-4-2-2-1-1-1

Go Every 3:00

2 Rounds for time

1 km run
50 Wall Balls 9/6kg
40 Push ups
30 Deadlifts 95/60kg
20 Knees to elbow

Da 0' a 8'
Amrap
6 hspu
3 power clean 60kg
Aggiungi
3 hspu e 1 power clean
Da 8' a 10'
Rest
Da 10' a 20'
Emom
1 rep a salire power snatch
( non si può provare lo snatch nei 2' precedenti di rest, se si sbaglia l'alzata 10 burpees e si può scegliere se ripetere lo stesso peso o alzarlo)
Da 20' a 22'
Rest
Da 22' a 30'
Amrap
1 ring mu
12 hang power snatch 35kg
12 wall ball da 12kg target 2.5m

10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

Tc 4min