CONDITIONING

33-27-21-15-9

Power Clean 60/40kg
Bar over Burpee (Open 2019 standard)
TTB

Time Cap 35min.

Target<25min

Overall RPE 4

Every beginning 90s x 8
3 Squat snatch 72,5-77,5%

Accessory
3-4 Rounds
5 Tall box jumps
10 Suitcase reverse lunge
6-8 Half kneeling pallof press

core tabata

3 Rounds:
100 Double-Unders
50' Handstand Walk
5 Rope Climbs (15')
10 Power Snatches (155/105)

5 sets, on the 2:00:
3 Push presses @75%

CONDITIONING

E5MOM x5

Row 60/50cal + remaining time Airbike or Ski or Bike or for calories

Be consistent, no rest between rounds. Try to hit the same amound calories each round. If it takes more than 4min to complete 60/50cal with the rower, tailor the workout to fit your fitness level.

RPE 3, heavy breathing but not gasping for air. You should be able to hold short conversation.

WEIGHTLIFTING
Barbell Complex

Power Snatch + Hang Squat Snatch + OHS

6-9 sets, rest as needed between.

RPE 4 to 5, find heavy of the day

5 sets, On the 3:00:
5 Power cleans
6 Push jerks
7 Front squats
Build to heavy.

Optional Accessory:
STRENGTH

3-4 rounds, rest as needed
1) 10 Lateral Raises
2) 10 DB Biceps Curl
RPE 3+ to 4