WEIGHTLIFTING

EMOM x9 (2/2)

Squat Snatch Double. Drop and Go.

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

50 deadlifts 125kg
60 C2B
70 Cleans 85kg
80 Pullups
90 KB snatches 32kg
100 T2B

FS 10-10-10-10-10, 30-40% max, focus on technique and range of motion.

12 EMOM
1. 1-2 legless rope climbs
2. 5-10 strict HSPU

For time @ 80-90% effort
2 rounds
15 Hang Power cleans @30/40kg (not over 55% of 1rm)
15 Push Jerks
rest 2 min
2 rounds
12 Hang Power cleans @35/50kg (not over 65% of 1rm)
12 Push Jerks
rest 2 min
2 rounds
9 Hang Power cleans @ 40/60kg (not over 75% of 1rm)
9 Push Jerks

Back Squat

7-6-5-3-2 AHAP

SO 2:30

Strenght
Every 2,5 minutes for 12.5 minutes (5 sets)
5 Floor Presses @85-95% of 5rm.

15min EMOM:

9/5 cal airbike + 5 burpee box over (facing the box)

These are on the same minute! You should have 10-15sec to rest on each minute. Keep a steady pace, but this can get pretty spicy in the end. This is a redo from last week. (note: scale the calories to match your fitness level and equipment. It differs to use Echo bike vs. Xebex)

1) Row/Assault/Ski/Burpee
2) 10-15 Wallball + 5 Pull-Up
3) rest

AMRAP in 18 minutes of:

100 Air squats
50 Deadlifts 80/50kg
100 Air squats
25 Deadlifts 80/50kg
ME Toes to bar.

• If you make it to the toes to bar, then do as many reps as possible in the remaining time.