3-5 Rounds For Quality:
16 Banded Straight-Arm Lat Pulldowns
16 Alt. Seated DB Hammer Curls
8/8 DB Bent Over Rows
8 Dual DB DL
- Rest as needed btw movements, sets unbroken!
- Athlete choose weight. Should be challenging.

Strength

Snatch
Advanced: A: 3*3 snatch balance
B: 5 sets of 1 halting snatch pull + 2 snatch
Novice: A: 5 sets of 1 Snatch balance + 1 Overhead squat
B: 3*3 snatch pulls

workout

Bear hang complex

Every 3 mins for 5 rounds

3 Hang power clean
3 Front squat
3 Push press
3 Back squat
3 Push press

"Glen with a partner"
For time:
30 Clean + Jerks @70/50kg
1 Mile Run /Row/Ski 1600m
10 Rope Climbs (5 legless + 5 with legs)
1 Mile Run / Row/Ski 1600m
100 Burpees

Timecap: 30mins

Rest day - what did you do?

3x

2min Row
2min BikeErg
2min Rest
2min SkiErg
2min Echo Bike
2min Rest

EMOM 10 mins
odd: strict 3-5 Chest 2 ring pull up (sc:3x negative )
even :5-8 strict ring dip
sc: feet on floor
RX+: EMOM 10 : 1-3 ring mu each min

Rästi

For time:
1,2 km hill trail run
30 clean and jerks 40/30 kg
1,2 km hill trail run
20 clean and jerks 50/35 kg
1,2 km hill trail run
10 clean and jerks 60/40 kg

For Time:
15-12-9 reps:
- Power Snatches @42/30kg
- Bar Over Burpees

5:00 Rest

12-9-6 Devils Presses 20/15kg
400m Run

Strength

Squat
Strength 6*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB step ups each leg
Weighted Glute bridge(feet elevated)

workout

10 single arm swings each arm
10 goblet lunges
200m run/row/ski

20 single arm swings each arm
20 goblet lunges
200m run/row/ski

30 single arm swings each arm
30 goblet lunges
200m run/row/ski

*Decrease weight as reps increase