Build up to a heavy set of 2 front squats
4s pause at the bottom on the first front squat

Mobility

3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry
Rest 2:00 between efforts.

• On the 200m Double Dumbbell Carry: First 50 meters - One DB overhead, one DB front rack.
• Second 50 meters - Same as first 50m, but changing sides. *Third 50 meters - Hang position (farmers carry).

• Fourth 50 meters - Both in front rack position.

• Athlete's choice on all loadings.
  Not for score, but for quality movement.

A: Push press 5x3

B: 10 min amrap
3 box jump overs
6 ttb
9 rkb swings

Inga bokningsbara pass idag.

4x6, tempo (3s lowering)

3 Sets of 5:
Muscle Snatch
Sets at 35%, 40%, 45%.

Followed by...

3 Sets:
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%.

Raaka tempaus + tempaus puolikyykkyyn + tempaus
10 x (1+1+1)@70-90%

Taskuilta tempaus 6 x 1@80

Takakyykky 4x3@75%

"Macho" tc 20'
3 Rounds:
400 Meter TRUNK Run

3 Rounds of “Macho Man”

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks 60/40 40/25

In 30mins:

10mins Row
10mins Ski Erg
10Mins Echo Bike

Score is Total Cals....

5 Round of:
One-Arm KB Swing Snatch Dx (24/16Kg) 12 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 12 reps
Bar Facing Burpees 24 reps
2:00 rest each round