*Beginner- Goblet or Double KB front squat 4 x 12
•Superset with wall press deadbugs x 20
•60 sec rest
*Intermediate- Barbell Squats 7 x 3
•3min rest between sets

20mins
2min intervals
- 20 kettlebell swings
- 5 leg raises / toes to bar
- 5 Burpee box jumps

Bench press 3x3, 2x10

Clean (full) + Hang Clean + Jerk 3x(1+2+1)x50%
3x(1+2+1)x75%

Tabata with hang squat clean thrusters.

BBG

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

Strength/Skill

1a) 3X5 Bench Press @ 90% of 8rm – rest 90 sec.

1b) 3X5 Strict C2B Pull-ups – rest 90 sec.

Conditioning

8X100m Sprint – rest 1:30

W razie naprawdę kiepskiej pogody możliwa zamiana.
Pogoda musi być naprawdę kiepska :)

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Build over the course of the six sets to your heaviest drop snatch.

Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)