A) Split jerk waves
3/2/1 reps @70%+
3/2/1 reps @74%+
3/2/1 reps @78%+
Start every wave with bigger weight

B) 3 rounds for quality
8-12 DB bench press
10-12 barbell biceps curl
12-15 banded lateral raises

Back Squat 4x5 @80-85%

A) 10 sets
Clean + hang clean + split jerk @70-90% 1RM
Go every 1,5min

B) On the minute for 9min
1. 5 seated start box jump
2. External rotation (right)
3. External rotation (left)

As many rounds as possible in 40 minutes of :

30 Dual DB Deadlift 22,5/15kg
50 Double Unders
15 Toes to Bar
30/21 Calories Bike
15 Dual DB Front Squats 22,5/15kg
50 Double Unders
15 Pistol Squats ( each leg )
30/21 Calories Row

A) Power Snatch
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,1,1,1,1
- If confident, squat snatch is acceptable today also.

B) DB Death March
4 x 10 steps each. Rest 90s
- Match or increase from last week.

Snatch
3reps @65% - 2 reps @70% - 1 rep @75%+
3reps @70% - 2 reps @75% - 1 rep @80%+
3reps @75% - 2 reps @80% - 1 rep @85%+

DELOAD WEEK

A) Ring muscle-up technique

B) 5 rounds for time
3 ring muscle-up
6 box jump 60/50
12 KB swing 24/16

You go / I go (full rounds with partner)

DELOAD WEEK

On the minute for 3 rounds
1. 5 back squat @60-70% 1RM
2. Rest
3. Hip thrust (weighted)
4. Rest

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

As many reps as possible in 12 minutes of:

10 Dual DB Reverse Lunges
5 Burpee Deadlift
20 Double Unders

Rest 0:30 between rounds.

DB´S 22,5/15kg