Back squat 3 RM, then 3 sets with 80% (choose reps)

PM: 145 min
WU for 15 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.Bench press
5x8x70 %
- New set every 3 minutes
- 38.5 kg

3.Conditioning
From tuesday 29.12.2020:
A. AMRAP7
12/9 cal Assault bike
15 Chest to bar > butterfly pull ups
21 DU
Reps: 3 rounds + 2 cal AB

Rest 5

B. AMRAP7
12/9 cal Ski
15 Toes to bar
21 DU
Reps: 2 rounds + 13 TTB

4.Accessory
A. Shoulder press 4 x 8
- 28 kg
B. Bicep curls
- 3 x 15 kg

Deadlift on a plate 15-12-9-6 rep

• 5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))
5:00 rest
5 Min AMRAP of:
Rope Climb
(Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))

Snatch drop

3 x 3

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
Build up to heavy double in 10 minutes
+ 2x2 -30%
- New set every 3 minutes
- 42.5 45 47.5 50 35 35 kg

B. Snatch pull (normal tempo)
4x3
"0-0.5 reps in the tank"
- New set every 2 minutes
- 65 kg

C. Snatch balance + OHS
3x2+1
"0.-0.5 reps in the tank"
- New set every 2 minutes
- 42.5 45 47.5 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 3 x 30"
2. 8 Heavy hip thrust - 70 kg
3. 5+5 Landmine rotations - 30 s. w. plank 15 kg

10 walking lunges
15 V-ups

Back squat 9-7-5

EMOM, 3 rds (12min)
1) 10 alternating kb snatch + ohs
2) 12 burbee
3) 5-15 pull ups (target long unbroken set)
4) 20-50 du

Barbell high pull 4x12 reps