Work up to 5x2 reps @ 60-70%. Maintain technique and speed!

(1+1)-….-(1+1) of:
BB Squat Snatch + Overhead Squat 1RM

Pushpress 8 x 3 korottaen

*rack

2+2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~80%, rest btw sets 3-4min

For Time:
50 DU
5 Rope Climbs 4m
5 Squat Snatch 40/28kg
——— straight into ———
2 Rounds:
30 DU
3 Rope Climbs 4m
3 Squat Snatch 45/31kg
——— straight into ———
3 Rounds:
10 DU
1 Legless Rope Climb 4m
1 Squat Snatch 50/35kg

Elevated Reverse Lunges ( Barbell on Back )

5 x ( 4 + 4 )

Go Every 3:30

A,
Back Squat Progression (Week 1)

1x5 @65% of training max (1 RM 90%)
1x5 @75%
1x5+ AMRAP @85%

Rest 1-2 mins btw sets

B, 3-4 sets: (12 mins)
KB Hip Flexor Raise 8/8 @mod
KB Long Step Walking Lunges 20m @2x mod

C, AMRAP 12 (40 sec ON - 20 sec OFF)
30 DU / 60 SU
8 Dual KB Thruster @24/16 / SC: 16/12
4 Burpee Box Jump Overs @75/60 cm / SC: 60/50 cm

Goal: 5+ rounds

2 rounds for max reps of:

In 2min do:
25 WB
max rep SU
rest 1min
In 2min do:
25 WB
max rep DU
rest 1min
In 2min do:
25WB
max rep crossover SU
rest 1min

A)
12' Turkish get up practice

B)
EMOM 16'
1: 15 Russian swing @heavy
2: 8 burpee over the KB
3: 8/8 snatch @moderate
4: 14 alt. goblet box step up @moderate

C)
2-3 rounds for quality
6/6 windmill
12 Goblet good morning
10/10 military press

Ring MU

E2MOM, 5 rounds
1-5 Ring MU
10-20 goblet squats