4 x 6

@ previous week’s weight

3 x 12
Every 2:00
A1. Front foot elevated step back suitcase lunge
A2. Ring pull up

5 RFT

400m Run
20 DB Snatch
15 Pull up
10 Push up

TC 30min

Find TM in 20min

Hang squat clean + push jerk + squat clean + split jerk

For time:

250m Row
10 Rower over burpee
1 round fat bar DT @ 25´s/17,5´s kg
(12 Deadlift - 9 Hang pwr clean - 6 STOH)

TC 3min

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 8
1-4 Bar Mu / Progression

4 Sets

A1) 8-12 Bar Dip
A2) 8-12 Strict C2B
A3) 14 Gorilla row (KB´s)

1min rest between movement

21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

22,5/15 kg dumbbell, 60/50cm box

Time cap: 20 min

Find TM in the "Tor Complex"

-Snatch
-Snatch balance
-Snatch push press
-OHS

For time:
12 Burpee box jump (70/60cm)
30 Wall ball
16 Alt OH step back lunge fat bar (2x25/15kg)

TC 4min