A1) Ring Dips 4x Max -1 A2)Bottoms Up Press 5-5-5-5 B)Clean & Jerk 1.1.1.1 C) Clean Pulls 3×3 Heavy D)3 rounds 60\60 Box Jump Push Press Hollow Rock
Read MoreA) Bulgarian Split Squats @31×1 4x 6-8 B)Pendlay Rows 5-5-5-5 C) RDL 5-5-5-5 D) 200M Run 21-15-9 T2B Burpee 200M Run
Read MoreA)Pendlay Rows 3×10 B) Front Rack Lunges 8-7-6-5 C) 15min @ 75% Farmer Carry 200m Run 5 Strict Pullups 5 Burpees
Read MoreA1) Ring Dip Holds 4x Max A2)Bottoms Up Press 5-5-5-5 B) Front Squat @22×1 Heavy 2 C) 7 Rounds 7 Power Snatch 7 Dips 7 Wall Balls
Read MoreA) 10 Min Pistol Work B)Snatch Sots Press 5-5-5 C)OHS @ 23×1 3-3-3-3-3 D)4 Rounds 1min Box jump 1min KBS 2 Min Rest
Read MoreA) 40 Hollow Rocks 40 Superman Pulses B1)Bulgarian Split Squats @31×1 4 x 6-8 B2) Single Arm (Braced) Press 4 x 6-8 C)5 Rounds 7 Power Cleans 10 Wall Balls 8 T2B
Read MoreA)10 Min Double Under work B)Muscle Snatch heavy 3 C) Snatch Grip Press 5x 6-8 D)5 Rounds 10 Burpee Box Jumps 10 Thrusters
Read MoreWarm Up: Test Sots Snatch Press A) Snatch Balance 3-3-3-3 B) Back Squat @22×1 Heavy 2 C) 4 rounds 30/30 Alternating Pistols Burpees KBS Hollow Rocks
Read MoreA) 10min HSPU work B) Front Squat @32×1 3-3-3-3 C)15min @ 75% 200M Run 10 KBS 10 Goblet Squats 10 Jumping Jacks
Read MoreA1) Plate (Wall)Walks x4 A2) Arch Holds (30 sec) x4 B) Power Snatch (3 Sec Pause) Heavy set of 3 C) 4 rounds 10 Alt Pistols (5 each) 15 KBS 10 Pullups
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