Ladder 10:00
3 box jump over 60cm
3 ttb
3 push jerk 60 kg
3 ctb
Aggiungi 3 reps ogni giro

5x60%
5x65%
5x70%
5x70%

3:00 easy bike, row or run

Barbell warm up
-deadlift
-hang clean
- front squat
- Strict press
- push press
- backsquat

Power clean complex
Every 1:30 x 6
1 high hang clean
1 low hang clean
1 power clean
1 jerk

*building in weight each round for quality starting around 55% 1 RM hang clean

3 RFT
30/24 cal row or 24/18 cal bike
20 bar facing burpees
10 Ground to overhead *

*increasing weight each round
1st: 105/75
2nd: 125/85
3rd: 155/105

16:00 time cap

Assesory work
3 rounds for quality
20 TTB or leg lifts
1:00 plank

Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.
Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Snatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch

• 1min. Row/Bike/Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Kipping swings
  5 Muscle clean + Front squat

• 30s. Row/Bike/Run

• 2 rds:
  30 DU's
  3 Power clean
  5 C2B
  5 Push up
  10 Air squat

• Mobility...

3-5x
A)KB C&J-ladder
F-2x8-12-16-20-24kg
M-2x16-20-24-28-32kg
B)T2bx5-10

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher