1) Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

2) Weightlifting
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

3) Strenght
Back Squat 5x5 reps, build to heavy 5 rep set, starting with 55-60% of 1rm
perform 3-5 high box jumps right after squats @60/75cm
rest 2-3 min bwn sets

4) Intervals
3 sets
15/12 calories of rowing
12 box jump overs @50/60cm
9 front squats @60/42.5kg
rest 2 min bwn sets

5) Cool down
2-3 min light bike / air bike
1+1 min hamstring strech
1+1 min piriformis strech
1-2 min lat/back shoulder smash with roller

For time:
3 Rounds of:
21/18cal Row
15m Dual DB Walking Lunges 2x20/15kg (carry anyhow)
9 STOH 50/35kg (barbell from ground)

Rest 3:00

3 Rounds:
9 Dual DB Box Step Overs 60/50cm 20/15kg (carry anyhow)
15 STOH 50/35kg (barbell from ground)
21/18cal Row

TC 20min

For time:

50 Deadlift 62,5/45 kg
50 Double KB Swings 24/16 kg
50 Push-ups
50 Clean & Jerks 62,5/45 kg
50 Pull-ups
50 Taters 24/16 kg
50 Box Jumps 60/50 cm
50 Wall Climbs
50 Knees To Elbows
50 Double Unders

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 3 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

---

EMOM 11 mins
1 Power Clean
1 Hang Squat Clean
1 STOH
- start at 60% of 1rm C+J
- built up to heavy complex trough out the rounds

Deadlift

5 x 4 x 63% Dead stop

5 x 4 x 68% TnG

3 rounds

5 strict pull ups
10 straight leg sit ups
5 Empty barbell good morning
30 single unders

4 rounds for time;
10 each Single Arm Swing @24/16kg
30m each Single Arm Front Rack Carry
250 Meter Row/Ski (or 500m Bike Erg)
Rest 60s.

Rx+: @28/20kg, 6-10 Strict Handstand Push-ups before the machine
TIME CAP = 16:00

Extra:
Banded Facepull-apart: 100 reps AFAP.

A) Ring dip technique

B) 15min AMRAP
6 ring dip
12 reverse lunge
16 sit-up

A,
In 16 mins find the heaviest weight of the complex of :
1 squat Clean
2 hang squat Clean
3 Front squat

B,
Tabata Barbell Hell
AMRAP in 19 mins
Tabata Deadlift@80kg/50kg
Tabata Hang Power Clean@60/40kg
Tabata Front squat @45/30kg
Tabata Push Press@35/25kg

1 min rest between Tabatas

Strict Handstand Push Ups

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15-19 : 12-10-8-8-6
20-24 : 18-15-12-10-6