Author: The Black Book

Back Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%

For time:
64 Pull-ups
8 Overhead squat 90/60

Rope climb technique

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Every two minutes for total of 12 minutes,

Power Clean + Hang clean + Jerk
1+2+2

Rowing technique

3 Rounds:
1 min Row
1 min Side plank
1 min Side plank
1 min Plank
1 min Triple-under

Deload week

30 minute on the minute,
1st 6 Burpee
2nd 8 Box over 50
3rd 10 Good morning 40/30
4th 12 Sit-up
5th 14 Russian swing (32/24)

Deload week

Snatch Balance
2-2-2-2-2

3 Rounds with a partner:
16 Squat Snatch 55/40 alternating
300m Run
Rest 1 min

Couple workout,
50 Hang power clean 50/35
50 Burpee
50 KBS 32/24
50 Toes to bar
50 Weighted lunge 32/24
50 + 50 Double-unders

Deficit Handstand push-up
Find lowest deficit

7 Rounds:
7 Thruster 60/45
7 Handstand push-up

Snatch + Snatch balance + Overhead squat
1+1+2,
7 sets

Every 90 seconds:
1 Snatch,
7 sets