• 2 Round of:
Handstand Push Ups 20 reps
C2B Pull Ups 20 reps
2:00 rest
4 Round of:
Handstand Push Ups 10 reps
C2B Pull Ups 10 reps
Se il lavoro è troppo impegnativo riduci a 2 round anche la seconda parte.

Cl & Jerk complex
EMOM 8 min
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Push Jerk
- each set must be unbroken

Back squats
8x65%
8x70%
6x80%
6x85%

Front squats
5x70%
5x75%
5x80%
5x85%

Sisäänajo:
Back squats 5 sets of 4 (Tempo 43X)*

• 4 seconds down, 3 second stop and up

10 Sets for Time:
30% of Max Strict Handstand Pushups

5 RFT:
200m Skillmill Run
10 Power cleans 40/30kg
15 Ring dips

Rest 5 min

5 RFT:
15 KBS 32/24kg (eye level)
15 T2B
15 Burpees

Rest 5 min

5 RFT:
250m Row
10 HSPU
30 DU

Power snatch 5x2
Snatch pull 4x3

Tempo 53X2
- 5s Down, 3s pause in bottom, explode up and 2s pause before new rep.

• 1-1-1-1-1-1 of:
BB Clean & Jerk
75-85% 1RM

3 rds
A1.) Single arm DB row 10 reps /side
A2.) Lat pull down with band 20 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 10 reps
B2.) Banded hamstring curl 20 reps
rest 1 min

C.) Accessory 3 rds 12 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min

A) Jerk balance drills

B) Tempo cleans. Slow pull with stop at the knee + jerk

C) 3 sets of 8 push press, moderate to heavy