A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

A: Brad jumps 8x3
B: Power clean 5x3
C: Weighted Pull ups 5x4
D: Seated hamstring curls 3set
E: Assisted chin ups 3set
F: Seated rows 2set
G: Forward leaning Cable flys 2set
H: Alternating DB biceps curls 1xMax

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140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Not done

C. Not done

Every 1:30 x 5
-12 c2b

2 rest

Every 2:30 x 5
-15 t2b
-12 pistols

140 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25

2.Weightlifting
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
x70-75% / rir 2
- New set every 3 minutes
- 55 55 57.5 57.5 kg

B.Clean pulls (normal tempo)
- Not done

C.plit jerk > push jerk
3x2x "2 reps in the tank"
- New set every 3 minutes
- 55 57.5 60 kg

3.Conditioning
A. AMRAP4
1 round of "DT" 70/50 kg > 45
5 Bar facing burpee
Reps: 2 rnds + 1 DL = 65

Rest 2 minutes

B. AMRAP4
1 round of "DT" 60/45 kg > 40
6 Bar facing burpee
Reps: 2 rnds + 5 DL = 71

Rest 2 minutes

C. AMRAP4
1 round of "DT" 50/35 kg
7 Bar facing burpee
Reps: 2 rnds + 4 DL = 72

*1 round of "DT" is:
12 Deadlift
9 Hang power clean
6 Jerk

4.Accessory
- Not done

25 minutes easy pace

Row 600m
20 Banded Good Morning
10 Cossak Squat
5+5 DB Press
20 DB Snatch alt.
6 Strict C2B

E90s x26
a) up & down
b) sit up + air squat
c) double db dl + double db stoh
d) box get up

Deck of cards with two suits.

Snatch High Pull + Hang Squat Snatch ( Above knee )

2 x ( 1+1 ) x 65%
2 x ( 1+1 ) x 70%
2 x ( 1+1 ) x 75%
2 x ( 1+1) x 80%

SO 1:30

For time

150 wall ball 9/6kg

TC. 15min