Muscle clean
4x 3

Power clean + hang power clean + push press
4x 1+1+2

Squat clean + jerk
5x 2+1

Clean pull
3x 3

4-6sets
10 x Biceps Curl @ moderate weight, barbell or DBs
10 x Bench Dip @ moderate effort
10 x Strict Press @ same weight as curls
1-3mins easy bike, walk, row

Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Рывки в полуподсед

3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 2 minutes
3 pos snatch

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

FOR TIME OF:
TEAM OF TWO:
100 DU (50 EACH) OR 140 SU (70 EACH)
50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)