10 Sets Alt. A) / B)

3min ON / 1min OFF

Part A)
12 KBS 24/16kg
10m + 10m Mixed carry (KB)
8 Strict T2B

-

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

Practice the following:

1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 50%

21-15-9 reps for time
Burpee over the bar
Thruster 50/35

4 rounds for quality:

• 3 x overhead squat
• 6 x front squat
• 9 x back squat
• 12 x GHD sit-up or weighted sit-up

Work:rest 1:2. Use 70-80% of 1RM overhead squat. Using squat rack is recommended.

Back squat 10x10
rest 60sec. between sets, use same weight in all sets.

Back Squat 7-6-7-6

-2-3 min rest between.

2-3 rounds:

• accumulate 30 + 30sec pallof press isometric hold
• rest 30sec
• accumulate 30sec hollow hold
• rest 30sec
• 30 + 30m suitcase carry
• rest 60sec

5 x 5 @ 60%
3 sec pause at the bottom and NO full extension at the top!

3 rounds for time

• 30 Air squat
• 3 Muscle up
• 10 Hang power clean 50kg/35kg

Time cap: 10min

WEIGHTLIFTING

Muscle Snatch 3x3 @ RPE 3-4

Target: add loading by feel and keep it snappy! Get a good triple extension from ankles, knees and hips.