Author: The Black Book

3-position snatch
Floor – Below knee – Hang
60%, 65%, 70%, 75%, 80%, max

5 Rounds for repetitions,

1 min Russian kettlebell swing 24/16
1 min Squat
1 min Push-up
1 min Row calories
1 min Sit-ups

Front Squat
5 sets of 3 rep tempo 31×1

Weighted pull-up
3 unbroken set of 90% of 5RM
Rest 2 minutes between sets

50 Ring row, not for time

5 Rounds:

In 2 minutes
12 Deadlift 120/85
Remaining time
Burpees

Rest 2 min

As many rounds as possible in 7 minutes of,

3-6-9-12-…
Thruster 40/30
Box jump 24/20

Power Clean
3-3-3-3-3RM
70% – 75% – 80% – 3RM – 3RM

Power Jerk
3-3-3-3-3RM
60% – 65% – 70% – 3RM – 3RM

For time:
100 Double-unders
50 Deadlift 70/50
40 Toes-to-bar
30 Shoulder to overhead 70/50
20 Lunge 70/50

Time cap: 15 minutes

Pause Front Squat
(3 count)
5×4

6min AMRAP of,
Strict weighted pull-up
@last mondays 5rm