HEAVY DAY 15 min to find 3 rep max – bench press (at least 5 heavy sets) – rest 5 min – 15 min to find 3 rep max – deadlift (at least 5 heavy sets)
5 rounds of 2’30” ON / 2’30” OFF 60 double unders 15 thrusters @ 40/30 kg max pull ups – score: pull ups as a 2x team –
In 18 minutes, Ladder 1 / up hspu box jump & over DB snatch (each arm) @ 30/20 kg
For Time Ladder 20 / 2 Calories + Ladder 10 / 1 burpee chest to bar
HEAVY DAY Clean & Jerk 5 sets of 11 – 9 – 7 – 5 – 3 reps * unbroken sets * increasing load * rest as needed between sets
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