CONDITIONING

EMOM x12

1) 3 Power Snatch
2) 5 Thruster

RPE 3+ to 4

Target: use same loading for both movements. Power Snatches can be Drop and Go.

40min EMOM:

1) Assault 15-20/10-15kcal
2) Round of Nate
3) 3-5 heavy Slamball/Sandbag over the shoulder
4) rest

Round of Nate is:

2 MU
4 HSPU
8 KBS (32/24kg)

If you don´t have a sandbag/slamball you could do heavy hang power cleans. Keep a steady pace, breathe. Scale the reps and movements if needed. If you don´t have a heavy slamball/sandbag you can do heavy hang power cleans.

AMRAP 14

5 Deadlifts 140/100kg
8 Bar Over Burpees
125/100m Row

IGYG

3x75%
2x80%
2x85%
3x1 90%

STRENGTH

4 rounds, rest as needed between

1) 5 Back Squat
2) 10+10 Meadows Row or DB Row
3) 8 DB Bench Press, tempo 4210 (4sec down, 2sec hold at the bottom)

RPE 4+ (1-2 reps in the tank)

Try to add 5-10% compared to last week.

1-2-3-4-5 wall climb
80m farmers walk 32/24kg

tc 15min

8-10 x
snatch pull + squat snatch

EMOM 8
2 Tall Snatches +
2 SOTS Presses
- Build-up for the workout

Front Squats:

1 set X 5 reps @ 70% of 1 rep max
1X5 @ 75%,
1X3 @ 80%,
1X3 @ 85%,
3X2 @ 90%

– rest 1-2 minutes.

Build up to a 1RM snatch pull + snatch + OHS