Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30
Finisher 2min
Max effort Toe to bar
Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30
Finisher 2min
Max effort Toe to bar
Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..
Olympic Lifting
Snatch balance
5-5-5-5-5
Accessory work
Rotator cuff
External shoulder rotations
Strength
Strict press
5/3/1 75% 85% 95%
For time
3 Rounds
14 Lateral bar burpee
12 Ground to overhead 45/30
10 Thrusters
Finisher
Row Max distance 1min
Metcon
3 Rounds
15 power snatch 45/30
15 pull up
200m run
3 Rounds
10 OHS 45/30
10 Chest to bar pull up
200m run
3 Rounds
5 Bar muscle up
5 Squat snatch 45/30
Olympic Lifting
Jerk
1-1-1-1-1
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
5 Rounds For time
5 power snatch 40/30
10 Alt Barbell lunge (behind the head) 40/30
200m run Run
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Strength
Deadlift
1-1-1-1-1
Metcon
For time
Row 1km
50 box jump
50 alt dumbbell snatch 22.5/15
Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Strength
Back squat
1-1-1-1-1
Strength
Bench press
1-1-1-1-1
Metcon
6min AMRAP
40 Double under
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1