Teams of 2
5*5 minutes
1)
Row for calories while partner hold two kettlebells on front rack position.
2)
20 wall balls + 10 burpee box overs
3)
Clean and jerk 35/25
4)
10 push ups
15 sit ups
20 air squats
5)
10 pull ups
10 t2b

A. CNJ daily max

B. Heavy Grace
30 CNJ@80/50kg

C. EMOM 8:
Odd: max effort L-sit
Even: max effort Dead hang

Hang snatch 4x3x70%

4 rounds 1min on, 1 min OFF
HBH
hang
support on rings
side plank 30s/side

Build up to a heavy set of 2 cleans + 2 push presses + 2 jerks

Optional Accessory:
GYMNASTIC STRENGTH

2-3 rounds

1) 1-3 Skin the Cat
2) 10-20 sec L-Sit (rings)

RPE 3 to 4

Warm up(0:00-10:00)
1:00 min airdyne moderate

10 knuckle draggers
10 inchworms

10 cherry pickers
10 active spiderman

10 plyo
10 active samson

1:00 min airdyne faster

Mobility(10:00-15:00)
1:00 min pigeon pose
0:30 sec chest stretch

Fittrain(20)
7rds
12 kb deadlift 106/70-challenge up-140/106-2 kb's
12 burpee step overs-challenge up box jump over
24 abmat sit ups

Opt(12)
1600m walk/run
Iso core
3rds
7 hammer curls
7 dips
7 front to side lat raise
14 toe to pole

3x1 clean
3x1 deadlift
5x5 ghdsu

Finisher
30 t raise
15 cuff iso per
60 sec v sit
1:00 min hamstring stretch

Find days technical heavy:

• 1 squat snatch + 1 low hang squat snatch

Warm up(0:00-10:00)
Rowling x5
Penalty=tuck jumps
then
10 jing jang
10 air squat

10 jing jang
10 db front squat

10 jing jang
10 db thruster

Mobility(10:00-15:00)
1:00 min samson stretch
1:00 min child's pose

Weightlifting(15)
Week 3-back squat

Fittrain(12)
Amrap 12
8 db thruster 35/20-challenge up 45/30
8/6 cal row
4 pull ups-challenge up-c2b pull up-3/2 bmu

Opt(12)
1600m walk/run
5x5 bk extension
gym 🐐
6x20m sprint

Finisher
30 scap pull ups
30 w-raise
60 slow bicycles
1:00 min quad stretch

Work up to a heavy 2RM Clean & Jerk in 20min