120 min
WU for 10 min
Skill: MU practice for 30 min
RMU 5 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
55 60 60 62.5 (65)

2.Strength

A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
A. Back squat, rest 2 – 4 minutes before A2
1 x 7 @ 75-80% / 67.5
1 x 5 @ 80-85% / 72.5
1 x 3 @ 82.5-87.5% / 77.5

A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
33 33 34 34

A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

metcon
"90 sec on 90 sec off"
4 rounds of

a)
16 snatch
14 hand release push up
12 airsquat

b)
12 oh plate lunges
10 sit up plate oh
8 plate over burbee

Амрап 20 мин:
75дп
40 рывков (22.5)

• 3 Sets of:
Legless Rope Climb 1-2 reps + Rope Climb 1-2 reps
1:00 rest
Handstand Walks 15-30 m o Strict Handstand Push Ups 10-15 reps
1:00 rest
Toes to Bar 20 reps
1:00 rest

Emom8
A) 8-14 wall ball
B) 4-8 lateral burpee over mb

Warm-up
8mins

8 medball c;eans
8 sb c&j
Push Jerk (2rm)
Metcon (Time)
16min cap

3 rounds

50 wallballs Rx 20/14
15 bar mu

94 qoblet squats 24/16
94 Push ups
94 sit ups
94 Kettlebell swins 24/16
22 burpees

CNJ daily max
Front squat 5x3
Db push press 4x6

21-15-9
Thrusters 40kg
Bendover rows 40kg