500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Pressing snatch balance
5 sets of 3
@ 1-2kg more than last week
rest as needed

10 rounds for time. You go, I go-style:
300/240m Row
40 DU
30s HS-hold

Scaled: 100 Singles

15min AMRAP

12/10 cal bike erg
10m HS walk
8 alt. DB Clusters 25/17.5

aim for 5 rnds

---

rest 5 min then

---

15min EMOM

1) 5 bb bench press
2) 10m sled pull
3) 12 alt. pistols

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

---

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang power clean

---

for 7 min, every 30s.
2 power cleans @ 55%

A,
7 rounds for time of:
5 Push Press, pick load
15 Russian Kettlebell Swings, 32/24kg
Rest 2 mins

Push Press- unbroken; for load; notate the total weight used in the notes

B,
3 rounds for quality of:
21 Barbell Curl 21s, pick load
21 Banded Leg Extensions
21 Behind-the-Neck Dumbbell Tricep Extensions, pick load

Barbell Curl 21s- 7 reps from bottom to half way / 7 reps from half way to top / 7 rull range of motion reps

Rest as needed between rounds.

Keep a same pace every round, don’t lack off..

10-15-20-25-30 cal
Row
Echo bike
Ski

🌊🏊‍♂️🏊‍♀️🏊🌊

45 s on / 75 s off for 4 rounds each:
A. wall balls
B. barbell sumo deadlift high pulls 30/20 kg
C. box jumps
D. push press 30/20 kg
E. bike for calories

Overhead Half Kneeling Hip Extension
3 x 60s each.

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6 up to 50% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
4x8 @60-70% 1RM
Rest 2,5-3min

B) Strict pull-up
5-4-3-3
Rest 2min
Weighted / bodyweight / banded / negative

C) Accessory 3 rounds
2 legless rope / rope / rope lower
6-8 bench press
2min rest