Author: The Black Book

For time:
21-15-9
hang squat clean 50/35
ring dips

Deadlift

4×10 repetitions

Increase your weight 2,5/5kg from last time (10reps). After the first 10 repetitions lower the weight to 80% for the following 3 sets. Rest maximum 5 minutes between sets.

Do a set of 5-10 Pull-ups, then immediately do a set of 5-15 ring rows. Repeat this for 4 sets with 3 minute pauses in between.

Clean & jerk
Find your 2RM for today

5 sets of 2 repetitions with 90% of daily double

As many rounds as possible in 20 minutes of,

30 double-under
10 burpee
3 muscle-up

Deadlift

4×10 repetitions

Increase your weight 2,5/5kg from last time (20reps). After the first 10 repetitions lower the weight to 90% for the following 3 sets. Rest maximum 4 minutes between sets.

Weighted lunge
4×8

For time:
21-15-9
Shoulder to overhead 60/42,5
Toes to bar

Compare your score

Back Squat
5-5-2-3-1
70-80-85-90-100

Front Squat
5-4-4-4
65-75-80-85

For time:
10-8-6-4-2 repetitions of,
power snatch
hang squat snatch
overhead squat
50/35

Start by doing 10 power snatches 10 hang squat snatches and 10 overhead squats, then 8 of each and so on.