C&J (heavier weight)

Bench Press

3-3-3-3-3-3

Lift Every 3:00

2 rounds
1,5 min cardio
50 single unders
20m bear crawl
20 light db snatches
10+10 light db press
:40 plank hold
:40 hanging
10 power clean + push jerk with barbell

3x10reps @63-67-71% of 1 rm.
rest 3 min bwn sets.

Right away after snatching :
3x3 reps @ 45-55-65
then
3x3reps @ 75-80-85% (main sets)
Rest 1.5-2.5 min bwn sets. Time limit is 18 mins for back squats. You dont have to do "light squats just put about 45% of 1rm and start working. Save the most rest time for heaviest squats.

3x5 reps, increase load from last weeks sets, make total volume bigger.

4 rounds for time
10 box jump overs
20 kb swing 32/24 kg
50 du

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

"Elisabeth"

21-15-9

Clean (squat/power) 60/40 kg
Ring Dips

Back Squat

• 2 x 6 /V2, 3”
• 2 x 4 /V1, 3”
• 3 sec down