For Time
4 Rounds
30 GHD Sit Ups
15 DBL DB Box Step Overs
@ 2 x 25/17.5

Every 1:30 x 6 (9 mins):
1 Snatch @70-80% 1RM

• This should be the same focus as the clean and jerks from friday. Work on quality movement and technical improvements.

RDL 3x5

10 min amrap
10 2db clean 12.5/ 10 kg
10 2 db "boxi kävely" 12.5/10 kg
5 hspu

5 Rounds For Time:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Power Snatches 50/35kg

Light Option

4 Rounds
15-25 Knees up
50 Single Unders
10 Power Snatch
1-2min rest btw rnds

Emom 40’
Min 1: 5/5 x Clean & Press @16/24
Min 2: 14 x Alt. Swing @16/24
Min 3: 7/7 x Push Press @16/24
Min 4: 14 x Sumo Squat Jump @16/24
Min 5: 20 x Air Squat
Min 6: 25/25 sec Front Rack Hold
Min 7: 20 x Sit-Up
Min 8: 50 sec Plank
Min 9: 50 x Russian Twist @10 plate
Min 10: REST

7 x 5

8-6-4-2-2-2 V.1/120s

Row 20x for 30sec with 90sec recovery.
Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as you can – 170 is the goal.

500n row
3x
10 good mornings
5 push ups
3 c2b pull up

5 rounds of:
8 Double Dumbbell Romanian Deadlifts, 2x 25/17.5 kg
8 Double Dumbbell Bench Press, AHAFA
8 Russian Kettlebell Swings, 32/24 kg