Weighted pull up

4x3

Week1. 5-10kg in tank
Week2. 2,5-5kg in tank
Week3. 0-5kg in tank

scaled 4 x 4-6+ strict pull up

Every 3:00 x 5 Sets of:
30m Hill Sprint

6-8 x clean&jerk (2+2)

• add weight until heavy but manageable

Accumulate 50 reps each For Quality:
Barbell Good Morning
Banded Pull-Apart

Working in Teams of 2; YGIG
3 Rounds for time;
50 Sit ups
50 Wall Balls
50 Box Jumps
50 KB Swings
50 CAL Row

Time Cap 28 Mins

4 x 8-12 back squat
- 2sec eccentric
- rest as needed

Work/rest 1:3

1:30 damper 2-3
1:00 damper 6-7
00:30 damper 10

20x1 Snatch (Full)
• Work with 60%+ weights, add if it feels good.
• Go every 30-60sec. (within 15min all 20reps

clean + hang clean + jerk
6 x E2MOM (2+1+2)

Hang Squat Cleans Doubles ( Above knee )

1 Set @ 60%
1 Set @ 65%
1 Set @ 70%
2 Set @ 75%
2 Set @ 80%

Go Every 1:30

...into Build in Heavy 2RM in 10 Minutes

% Of Power Clean 1RM