For time:
3 Rounds:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 1

2 Rounds of:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 2

1 Round of:
12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 3

Athlete is responsible for adding weights to his/her own bar.

Time Cap: 9 min

M/W 35-39: 50-60-70/35-40-50kg
M/W 40-44: 50-60-70/35-40-50kg
M/W 45-49: 50-60-70/35-40-50kg
M/W 50-54: 40-50-60/30-35-40kg
M/W 55-59: 40-50-60/30-35-40kg
M 60+: 40-45-50kg

For time
400 m run
21-15-9
MB thrusters 20/14-pull ups- box jumps
400 m run
15-12-9
Calorie row-push ups-WB 20/14
400 m run
12-9-6
Ring dips- weighted sit ups 15 lb plate- reverse burpee tuck jump
400 m run

1

5xKB Swing
Farmers Carry
Leopard Crawl
*add 5 kb swing every round

2

DB Squat Clean
Bench Hops
1/2-2/4-3/6-4/8...

3

Curve Max SPEED
Battle Rope Slam x50
4 rounds then rest

4

DB BOR
DB Rolling Press
30-20-10-10-10

8 mins/station
1.5min rest between

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 ....