100 Pull up
100 Push up
100 Sit up
100 Air Squats
17min24''

Complete as many rounds as possible in 30 minutes of:

100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups

Bench press 5x75%, 3x85%, 1x92,5%

60 min

Warm up for 15 min

A. EMOM for 15 min:
High hang clean + clean @ 65-80 % of 1 RM clean
42.5 42.5 45 45 45
47.5 47.5 50 50 50
52.5 52.5 52.5 52.5 52.5

B. Smolov junior squat program
Week 1, day 3
8x4x67.5

For time:
- 32 Wall ball shots (9/6 kgs).
- 32 Burpees over the medball.
- 32 Power clean (50/30 kgs).
- 32 Chest to bar pull ups.
- 132 DU.

*** Time cap:20 min.

4 X 8 Front Squat

8 Rounds of Tabata each: alternating
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

4x8 Back Squat (heaviest possible)

75 min

Warm up for 15 min

A. Skillwork: HSW practice for 20 min

B. Smolov junior squat program
Week 1, day 4
10x3x72.5

C. Hamstrings @ machine 8 x 10 kg 8 x 7.5 kg
Weighted GHD hip extension 8 x 10 kg 8 x 10 kg

Use 80%

For Time

100 / 80 / 60 / 40 / 20 Double Unders
25 / 20 / 15 / 10 / 5 Thrusters