Roller hip flexors, pin extend quad
Inchworms with cobra-downward dog at bottom
Shin box + back leg external rotations
Crab reaches
Side kick thrus
Torsion control
Best hold (20:10x3)

SOD :
Pigeon + calves

Foam roll glutes, quads, hip flexors
Cossack squats- external hip rotation- calf stretch
Hip openers
Cat/cow
Banded glute bridge (hold for 4sec)
Banded monster walks
Banded Squats
Scap push-up/pull-up
arm circles

SOD: pigeon stretch

A:
5x Super slow Snatch DL .
Lätt vikt. Paus 1sek 10 cm från marken, under knän,över knän, mitten på låret, slut positionen
+
16min emom: 1 Power snatch, 1 Snatch push Press, 1 snatch balance
B:
Öva OHS 15min
+
From 0:00-3:00, perform 2 rounds of:
10 OHS 42/30kg/goblet squats
10 CTB/pull ups/ring rows
From 3:00-6:00, perform 2 rounds of:
12 OHS 42/30kg
12 CTB
From 6:00-9:00, perform 2 rounds of:
14 OHS 42/30kg
14 CTB
From 9:00-12:00, perform 2 rounds of:
16 OHS 42/30kg
16 CTB

A: Styrka/Färdighet
Snatch 8x1 @ 90%
Push press 6x1 @90 %
B: WOD
Back squat 6x1 @ 90 %/back squat 5-5-5-5-5
+
12 min emom:(4 sets):
1:Weighted Pull-Ups x 1-2 reps
2:30 Seconds of Strict Pull-Ups for Max Reps
3: 20 Walking Lunges with Overhead Plate Carry 20/10kg

A. For time:
5 Clean@80%
10 Clean@75%
15 Clean@70%

B. Back Squat heavy triple
C. 1x Max Reps@80% of B

D. EMOM 6
5-6 C2Rollout

12min AMRAP
- 10 x DL bodyweight
- 20 x swing 16/12kg
- 30 x airsquat
3mins rest
12min AMRAP
- 5 x OHS 40/30kg
- 6 x burpees over bar
- 3 x pull up
3mins rest
12min AMRAP
- 15 x DL bodyweight
- 30 x swing 16/12kg
- 45 x airsquat

Aerobic Condition 48 min:
4 min Row/DU/Run/Jumping Jacks
4 min AMRAP 1: 20m walking lunges, 15 kb swing
4 min Row/DU/Run/Jumping Jacks
4 min AMRAP 2: 10 wall ball, 15 sit-ups
4 min Row/DU/Run/Jumping Jacks
4 min AMRAP 1
4 min Row/DU/Run/Jumping Jacks
4 min AMRAP 2 ....

For 8 minutes (4 sets):
1500/1200 m row or ski or run for 6 minutes
max wall balls (sets 1. & 3), double unders (sets 2 & 4.)

3 min rest between sets.

A. Back Squat heavy triple
2mins rest
3reps@90%of A
1min rest
10reps@70% of A
2mins rest
3reps@85% of A
1min rest
15reps@60% of A
2mins rest
3reps@80% of A
1min rest
20reps@50% of A

B. Partner wod - I go, you go style:
3 rounds:
15 Squat box jump@60/50cm

Then

3 rounds of:

15 Box Jump@60/50cm

Then

3rounds:
10/10 Single leg Box Jump@50/40cm

A. Power Snatch+Hang Power Snatch+TNG Squat Snatch+Hang Squat Snatch daily max in this complex

B. 5-4-3-2-1 reps for time:
Power Snatch*
Bar MU
Hang Power Snatch*
Strict HSPU
Squat Snatch*
Ring MU
Hang Squat Snatch*
Kip HSPU

*50% of daily max of the complex