For time

• 10 wall-ball shots
• 10 snatches
• 20 wall-ball shots
• 20 handstand push-ups
• 30 wall-ball shots
• 30 box jumps
• 40 wall-ball shots
• 40 deadlifts

140 min
Warm up for 20 min

1.BMU
- 3 x 1
- 11 x 2

2.Clean & Jerk complex
A. Clean
EMOM10: 2 TNG clean
%
1-4 minutes: 65-70 % - 45 kg
6-7 minutes: 70-75 % - 50 kg
8-10 minutes: 75-80 % - 55 kg

B. Jerk
Every 90 s. x 4
2 Push press + 2 Push jerk + 2 Split jerk
x 65-70%
- 46 kg

3.Metcon
A. For time:
4 rounds of:
750/500 m Row
21 KBS 24/16 kg
12 Pull up
Time: 17.59

Rest 2 minutes

B. 10 rounds of ”Chief”
3 Power clean 60/45 kg
6 Push up
9 Air squat
- Not done

4.Core
- Not done

7x3 Snatch Pull >100%

For time:
50/40 Calories row
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50 Deadlifts 80/50kg
50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb
50 Deadlifts 80/50kg
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50/40 Calories row

5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.

30s Shoulder press @20kg
30s Russian twist @10kg
30s Walking lunge @15kg
30s Kb deadlift @20kg
45s Ski erg

OHS 6x2

Practice HSPU
Beginner:
Wall climb push through drill + Kick up to
handstand

Intermediate:
Find stable tripod + practice kipping

Advanced:
3x Amrap kipping HSPU rpe 7
+
6rft:
7x Strict Chin ups
9x Ball slam
15/12 cal row
Rest 30sec between rounds

145 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 30 (singles)

2.WL
A. Every 90 s x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
- x 75-80 %
- 42 42 44 44 kg

B. Consistency work for snatch:
Every 40 s x 10 (for 5 minutes)
3 TNG Snatch
- x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- New set every 3 minutes
- 50 kg

B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
* After each set do: 15 GHD sit ups

RUN easy pace 45min