A. 1 RM Power Clean

B. “Karen”

150 WBS for time 9kg/6kg

or if you plan on hitting 16.2 either friday or saturday:

OTM for 5:00:

15-20 UB Wallballshots 

18.30 Gymnastics

A. 3 Sets of:

A1. 3-5 SA Push Ups L/R

A2. 20 Russian Twists with plate (total)

B. 3 Sets of:

B1. 10 Push Ups

B2. 10 Shoulder Taps (total)

C. 3 Sets of:

C1. 10m Lizard Walk

C2. 10 V-Ups

19.30 Weightlifting

A.Hang snatch + overhead squat

A.1 Establish a daily max in the complex.

A.2 Drop down to 90% and do three additional sets of 1+1.

A.3 Drop down to 60% and do as many hang snatches as possible. Rest for one minute and then do one hang snatch and as many overhead squats as possible. You need to do at least as many overhead squats as you did hang snatches in the previous set.