Back rack reverse lunge (15 min tähän max)
4 sets of 6 reps/side

V* in all sets
rest 90 sec

-third week and small increase from last week if you feeling good

Mobbailut 6:30 & 19:00

Squat Clean with 90% of todays best

Push Press w/ Pause ( Floor )

5-5-5-3-3-3-2-2-2, every rep 5 sec hold on overhead position.

Go Every 2:30

EMOM 9

1 Minute : 12 Push-Ups + 5 Pull-Ups
2 Minute : 25 Air Squats
3 Minute : 35 Double Unders

3x
3min ON/2min OFF

A) Max Rounds of CINDY
B) Max Rounds of 3 Burpees – 6 Situps – 9 Wall Balls
C) Max Calories

Power Clean 3RM in 15min

Time starts when you put weight on the bar. Touch and Go.

RPE 5 (heavy of the day)

10 rounds for time:

30 DU
10 Medball Clean 20/14lbs

Medball cleans are squat cleans.

Target <10min

RPE 4

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.