3x every 4 min

6 UB HSPU
1 round of DT
(12 DL
9 Hang power clean
6 push jerk)
60/42

6x every 90s. 77.5%
3 reps drop n go

8 min bar Mu & HS walk practice & play time
- take video, sent to minna on what's app
- Can use bands, goal is to refine your "catch" at the top of the bar and save energy.
- Have your hip go trough "pike" after arching in the kip
- Also use pike when coming down from the bar in the next rep.
- for HS walk, play with wall starts and focus on keeping hands under shoulders.

Basic Condition 30 min

Bike 5 min
Hs Walk 10m

Back Squat, same speed. No pause on top or bottom.

3 x 5 x 50%
2 x 5 x 60%
2 x 4 x 65%
2 x 3 x 70%

SO 2:00

Row

8 min easy
4 min intemediate
1 min all out

3 rounds

Skill: Front Squat

4x 7 Front Squat

Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%

Metcon
Barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats
rest 3 min bwn rounds
Scaled reps for the barbara 16-24-32-40 or 12-18-24-32-38 reps. Choose the rep scheme that way you can perform
mostly 2-3 sets those movements. (pull ups/push up)
Score is total time of workout.

Strenght
Overhead squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets