Author: The Black Book

3×10 clean & jerk (power)
at 40%1rm clean & jerk

3×5 rep hang full clean
at 50% 1rm clean

For time:
21-15-9
power snatch 35/20
burpees over bar

In teams of three,
10-1
front squat 70/50
shoulder press 40/30
db lunges 25’s/15’s
dip
(lunges are 20-18-16..)

20 reps deadlift at 50%or less from estimated 1rm
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10-15 ring row
10 barbell row

10 rounds, each for time of:
5 thruster 50/35
10 pull-up
100 meters erg sprint

Rest while partner does full round. Both do 10 rounds.

Every minute on the minute for 30 minutes of:
1. erg calories
2. clean & jerk 40/30
3. box jump 20″
4. hinge row
5. wallball
6. rest

Jerk warm-up

10×2 split jerk at 50%
alternating wtih a partner

4 rounds:
1k row
AMRAP of,
50 thruster 15/10
30 pull-up
remaining time rest
One rows, other does the thrusters and pull-ups

Handstand push-up technique

On the minute for 15 minutes,
1. 1 muscle-up + 2-4 ring dip
2. 3-5 deficit handstand push-ups

4 rounds of 10 reps each,
bulgarian split squats, both legs
dumbbell one-legged deadlift
good morning
sumo deadlifts