Author: The Black Book

Weighted pullup
3-3-3-3

10 Rounds:

2 HP Clean 90/62,5
4 HSPU
6 Pistols (Alt)

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Pendlay Row
5-5-5-5

For time:
52,5/35 Shoulder press, 10 reps
52,5/35 Overhead squat, 15 reps
52,5/35 Push press, 20 reps
52,5/35 Front squat, 25 reps
52,5/35 Push jerk, 30 reps
52,5/35 Back squat, 35 reps

Group “Cindy”

In a team complete “Cindy” for 40 min

5 Pull-up
10 Push-up
15 Squat

Back Squat
Find your 1 rm

4 Rounds:
7 Deadlift 135/90
14 Ring Push-up

“Nancy”
5 Rounds:
400m Run
15 Overhead squat 42,5/30

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Find your
Clean & Jerk 1rm

45s work 15s rest
3 Rounds:
Push Press 30/20
Box Jump 60/50
Rest 1 min
3 Rounds:
Jumping squat 20/15
Pull-up

OPEN GYM

Snatch
1 rep max

For time:
15-12-9
Deadlift 102,5/70
Toes to bar

20 Bar over burpee

9-6-3
Deadlift 102,5/70
Toes to bar

13 min cap

Push Press
1 rep max

4 Rounds:
6 Split snatches 50/35
20 sec L-sit

Handstand technique

3 Rounds:
10 Handstand push-up
10 Power clean 80/55