For time:
80x KB-snatch 24/16kg
80x Pull up
80x squat 50/35kg

5min EMOM
1x Bear Complex (heavy weight)

For Time:
800/750m Row, 15 C2B, 2 Deadlifts
800/750m Row, 15 C2B, 4 Deadlifts
800/750m Row, 15 C2B , 6 Deadlifts
800/750m Row, 15 C2B, 8 Deadlifts
800/750m Row, 15 C2B, 10 Deadlifts

W: 102,5kg M: 142,5kg

Беговая тренировка
5х(700м в Л-темпе+ 300м в И-темпе), отдых 4 минуты между раундами

Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×2@95% – rest 60 sec.

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.

12 MIN AMRAP

20 Box jump over
20 OHS 42,5kg
200 m Run

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch WU
A. Hang snatch (above knee) 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x35 4x40 2x45

B. Clean and jerk - build to a heavy double for the day. Perform both cleans first, then jerks.

2.SPP (skill)
Applied barbell efficiency
A. 5 rounds for quality, start a new round every 3 min
9 UB power snatch @ 40-50 % 1 RM power snatch > 20 kg
15 wall ball @ 6 kg
200 m run > 150 m

3.5 min assault bike, TF

200m run

15-12-9 reps of:
- air squat
- push up
- sit up

200m run

Repeat the following three times:

10 OHS 135/95lbs
5 Bar muscle-ups
8 OHS 135/95lbs
4 Bar muscle-ups
6 OHS 135/95lbs
3 Bar muscle-ups
4 OHS 135/95lbs
2 Bar muscle-ups
2 OHS 135/95lbs
1 Bar muscle-ups

Rest 3 minutes between “rounds”