All Levels

A) 4 rounds of:
A1)lateral step-up & lateral step-off with crossing
the box 6l/6r
A2) 5-10 sup Barbell Pull Ups (start every rep from
the Ground

B) 4 rounds of 2min/2min
First 2 min:
Clean and Jerk (70/45kg)
Second 2 min:
Row with an easy constant pace

score= total number of Clean and Jerks

 18.30 Gymnastics

A. 5 Sets of:

A1. 5-10 Shoot outs on parallettes with 1 push up and 1 dip per rep

A2. 10-15 Hinge Rows

A3. 5-10/5-10 Pistols

B. 4:00min AMRAP of:

Gorilla Burpees

19.30 Weightlifting

Split jerk f. blocks/rack

Establish a daily max in triples.

Do three additional sets of triples on 90%.

Do one set of ten reps on 60-70%.

Front squat

Establish a 4RM in front squat.

Do five additional sets of doubles on the weight of the 4RM.

Deadlift

Ten reps, touch and go, strongest mix-grip.

Ten reps, touch and go, weakest mix-grip.

Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.