5km Run for time

5x5 3min välein

2x3@barbell, 3x2@70%, ohs-%, rest btw sets 2min

*split alternating both side 2=1+1
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, (1+1+1@80%), jerk-%, rest btw sets 2min

Power clean

1 x 20, 2 x 15, 3 x 10

Rest as needed b/t sets

Total volume here is 80 EXCELLENT repetitions/movement done in longer sets. You have to pay attention and stay focused through each set to accomplish that.

Hang squat snatch

1 x 20, 2 x 15, 3 x 10

AMRAP 10
24/18cal c2bike
12 deadlift @80/50kg
6 c2b / pull up

rest 5min

AMRAP 10

24/18cal c2bike
10 burpee over bar
6 ttb

GHD sit-ups

3-4 x reps in 0:45, go every 2:00

Block power clean

5 x 3 @ 85-93% of 3RM from 2-weeks ago, go every 1:00-1:30

• Drop the bar between each rep, reset and go. – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Bar MU drills – 2 to 3 rounds of:

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)

Rest 1:30 between each round