Clean deadlift 5X5

Hang snatch 4X3, 2X2 above knee

Part A

3 sets of 6 each leg

Tempo bulgarian split squats
90 sec rest

Part B

8 min EMOM

odd: Single arm swings or hand to hand swings
even: 5 jump squats or jumping lunges

Part C

12 min EMOM

1: Turkish get up left
2: Turkish get up right
3: Pike leg lifts
4: Side plank hip lifts

2 x 15 min @ 105% of your 20 min average
rest 5 min b/w sets

For Time:
80-60-40-20 DU
40-30-20-10 Burpees

3 Rounds For Quality:,
6 Strict HSPU
9 Ring Dips
12 Box Jump Overs 60/50cm

5 Sets Of Back Squat:
Set 1: 5 @70%
Set 2: 5 @70%
Set 3: 3 @75%
Set 4: 3 @75%
Set 5: 3 @75%

Part A

3 sets of 12

Goblet/front rack squat (tempo)

90 sec rest

Part B

8 rounds

Russian KB/DB swings

10 sec work
20 sec rest

Part C

2 rounds

30 sec hollow hold
30 sec arch hold
20 sec hollow hold
20 sec arch hold
10 sec hollow hold
10 sec arch hold

1 min rest

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rnd:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Shoulder press

• 2x 3-position Power clean

• 2x3 pause Power clean
  (Hang + High Hang positions)

• 2-3x Clean complex

• Mobility...

10 rnds
1min assault bike
1min row
1min Ski
1min rest

• Ota tavoite kalorit ja pyri pitämään vauhti tasaisena, jotta saat jokaisella kierroksella ja jokaisella laitteella kalorit täyteen. Muista, että laitteesta toiseen vaihtamiseen ei ole erikseen aikaa, joten kalorit tulisi saada täyteen noin 50 sekunnissa.
• Ota Assault bike, Ski erg sekä soutulaite lähekkäin toisia.