3 rounds of:
1 minute air squats
1 minute burpees
1 minute sit ups
1 minute push ups
1 minute jumping jacks
1 minute rest

Squats
HR Push Ups
Sit Ups

AT 4PM:

• 1 Clean & Jerk every minute

(Start from 100kg, raise 5kg each min. As far as possible.) Post the heaviest weight.

Then rest 5 minutes before continuing.

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 kg

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

At 8AM:

10K row while keeping heart rate below 150

Weightlifting

• 5 sets of 3 position Squat Clean (hang, pocket, floor), ramping.
• 5 sets of Clean Pull@85/90/95/100/105

Conditioning

4 Rounds
- 20 Backsquats
- 15 TTB/KTE/KTC
- 10 Box Jumps

4 sets of:
4 Tempo Front squats (slow down, stop, fast up)
max L-hold in rings
Rest

EMOM 10 min. Por parejas:
1) Deadlift 60/40 kgs
2) Superman plank hold

Deadlift 5 X 2 90-95% 1 RM

For time,
27-21-15-9
Deadlift @ 115/75
Sit Ups
Burpees