Part 1-
5 sets-
5/5 single leg RDL + 10 T2B (go strict if possible)
Part 2-
In couples-
10 sets for time-
8 DB thrusters 50/25kg
6 Devil presses
200 met row
Weightlifting-
Session #1
Power clean + Front squat + Clean + Jerk- 5 sets, 3 seconds pause in split
Hang snatch high pull- 4×4
Front squat- 8×4@78%
Session #2
Clean segment pull (inch, knees, hips) + clean pull- (1+1) x 4 sets
Clean & jerk- 5x(3+1) @70%
Snatch balance- 5×3
Session #3
Snatch- 2-3 reps up to 60%, after 60% singles up to MAX of the day- 3-5% increases per set.
Clean & jerk- 2-3 reps up to 60%, after 60% singles up to MAX of the day- 3-5% increases per set.
Pause back squat- 3×3
Back squat- 3×5 @85% from pause BS
Stiff leg DL- 4×5
