FOR TIME T.C 15' OF
600 MT ROW OR 30 CAL BIKE
30 ALT DB SNATCH 22.5/15- 15/10
500 MT ROW OR 25 CAL BIKE
25 BURPEES OVER THE DB
400MT ROW OR CAL BIKE
20 ALT DEVIL PRESS

Weighted ring dip 2 RM, then max reps without weight

TESTI

Weighted Strict Pull-up 10-10-6-6-10-10, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip -----, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last 2 sets of 10 are also a max weight set, but you will of course have drop the weight down.

Once you're thoroughly warm, you should push hard with the max sets. Try to stick to the rep schemes but don't worry if you misjudge the weight and get them a little wrong. For example, if you get to 10 reps on your last set and there's still more in the tank, going to 11 or 12 is OK. Equally, if you go a little to heavy, going down to 9 or 8 reps is also OK.

Lepoja

105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg - 20 kg
Power snatch 25 kg - 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

Emom10' 3Power snatch

Push Jerk (from rack)
Set 1: 20 @45%
Set 2: 15 @55%
Set 3: 10 @65%
Set 4: 5 @75%
Set 5: 10 @65%
Set 6: 15 @55%
Set 7: 20 @45%

• No more than 2 sets per sets.
• Rest max 2:00 btw sets

45s. ON, 15s. OFF for 16 mins

1. KBS
2. box step ups
3. KB sumo deadlift high pull
4. no jump burpee

• 400m. Easy run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 200m Moderate run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat

• Mobility...