#Strength
6 @ RPE 8; 2/4 repeat of:

• BB row

Barbell condition:
4x12 TNG Squat clean thruster
New set every 210s.
rest 5-7 min
4x12 hang squat clean
New set every 180s.
rest 5-7 min
4x12 TNG power clean
New set every 180s.

2,3,4,5,6,5,4,3,2

Alternate:
Ski
Cycle
Row
Run

Keep heart rate 130-150 bpm

1 power clean + 1 clean x 5 @ 75-85%

A: Styrka/färdighet
C&J 8x1 @ 90%
Front squat 6x1 @90 %
B: WOD
Öva split jerk 15minuter
+
7min amrap:
Burpees

For time

• 21 pullups
• 21 burbees
• 3 bear complexes 60kg
• 15 pullups
• 15 burbees
• 3 bear complexes 60kg
• 9 pullups
• 9 burbees
• 3 bear complexes 60kg
• 3 pullup
• 3 burbees
• 3 bear complexes 60kg

1. Accumulate 90s L-sit

2. Weighted backextension 3x8-12 ( weight on your backside)

3. GHD sit up: 3x15-30

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp (20)
10-8-6-4-2 snatch
complete each set in a tng format.

3x2 deadlift(8)

afterburner(choose one or two)
3x10 tire flips or 3x10 ghr
150 doubles/450 singles

Finisher
2 min low back smash
20 side plank punch through per

3x10 Hanging leg raises

20min time cap
First 5 rounds
400m run
Heavy clean 100/60kg
Then
2 rounds of cindy as fast as possible :)
5 pull ups
10 military pushups
15 airsquat