A)
Single arm complex – right and left x 4 rounds
2 windmill (low)
2 windmill (high)
10 overhead march
@light

B)
5 rounds – single KB
12 Russian swing
6 squat clean
6 front squat
@heavy

C)
In every 75” x 6 rounds
Double KB
5 hang clean
5 push press
5 clean and press
@meadium heavy

Olympic lifting beginners
2+2 Snatch drop under+snatch balance
2+2 hip snatch+hang snatch
2 clean+jerk w/ pause at knee+jerk dip

EMOM 12

A ) Deadlift 80/60kg, 9 Reps
B ) 0:30s Deadhang
C) 0:30s Wallsit
D) Sit-Ups, 15 Reps

AMRAP 12

8 Push press 30/45 kg
8 Linkkari
10 medicine ball slam

STRENGTH
Pause front squat + front squat (RPE 7-9)
2+2 x 5 sets

• Start moderate and build up if technique is good
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
AMRAP 12 minutes
3 Clean + 3 Push press + 3/3 Front rack lunge R (16/12 kg, Rx+: 24/16 kg)
3 Clean + 3 Push press + 3/3 Front rack lunge L
9 Jumping pull-up (Rx+: pull-up)
12/9 Cal machine

Target: 4+ Rounds

Deadlift

5 x 4 @ 70-80% ( RIR 2+ every Set )

Go every 3:00

3 sets lunges 8+8 non-alternating.
Front foot elevated on stepper

20min for Load and Quality
6x Double KB ”Squat-Lunge-Lunge”
12x Double DB Benchpress
6-8x Nordic Curls

Rest

AMRAP 12
6 Single Arm DB Power Clean (right)
6 Single Arm DB Thruster (right)
6 Single Arm DB Power Clean (left)
6 Single Arm DB Thruster (left)
25/20 Calories

Rest

6x 40sec ON/20sec OFF
Core exercises

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