For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
6x1 snatch @75% of 1rm

A,
Tabata USA swing (8x20”/10”) @24/16kg

B,
4 rounds for time
40 DU/80 Single Under
30 wall ball
20 dumbell snatch
10 squat jump
Timecap : 18 mins

C,
Tabata reverse lunge@bodyweight (8x20”/10”)

In teams of 2

AMRAP 15 min.
30 calories bike/row/ski
20 DB hang squat cleans@2x22,5/15 kg
10 chest to bar/pull ups

rest 3 min.

AMRAP 15 min.
15 calories bike/row/ski
10 devil’s press@2x22,5/15 kg
5 rope climbs

Goal:
4+ rounds each AMRAP

Weighted Dip 2x5

E2MOM x5 rounds
A) 8 power snatch @40/30kg + 12 box jump overs @60/50cm
B) 2 rounds: 8 t2b + 6 up&down
C) 16 kb deadlift @24/16kg + 8 kb sdhp @24/16kg + 6 goblet squats @24/16kg

3 rnds
ring support 15-20 s.
dip support 15-20 s.
30s. ring plank hold

Strength Circuit 4 Rounds (not for time)
10 seal rows
10 1- leg each side romainianDL
5 deficit pike push ups
- use as heavy weight as form allows
- create deficit with 20kg plates and ha your knees on the box

500m row
then 10 minutes of
20s. dead hang
4 knees to elbow
6 bulgarian split squat e/s
20s. hs hold

---

18 Min AMRAP
18m Single Arm OH DB Lunge
15 GHD Sit Ups
3 Rope Climbs
@22.5/15

Push ups 5-10-15…
Öka med fem till fail
Sen …15-10-5

Vila som du vill mellan seten