Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
Squat clean+hang squat clean+high hang squat clean
x 3 same weight moderate
Squat clean+ hang squat clean+high hang squat clean
x 3 same weight moderate ++

3 x squat clean + hang squat clean
same weight toughish

Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Skill Work

1) For 15-20min Practice 1 Skill
:rMU, bMU, Rope Climb, HSW (ramp, piruette etc.) w.f.Hspu

2) EMOM 12:

1: 45s Ski or Row (VK)
2: ''X'' Reps of bMU/rMU/s.Hspu
3: Rest

Pull

A) Rope Pull Ups

EMOM 12:

1: 4-6 Rope Pull Up (R hand above)
2: 4-6 Rope Pull Up (L hand above)
3: 20-30s Chin Over Bar Hold
4: Rest

B) For Quality:

• 10-15 Feet elevated Ring Row
• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold

Optional Metcon

EMOM x 16 (45 sec work/15 sec rest)
1: AMRAP: Echo
2: AMRAP: Double DB Hang Squat Clean Thrusters (2x35lbs)
3: AMRAP: Lateral Burpees over the DB’s
4: Rest

For time

• 30 deadlifts
• 20 hang squat cleans
• 10 shoulder-to-overheads

Dumbbell Push Press
Build to a Heavy Set of 8

1 km run in start and after every movement.
1 km ski erg
Run
1 km Row
Run
100 m Lunge (20kg sandbag)
Run
80 m burpee broad jump
Run
200 m farmer’s carry (2x24 kb)
Run
50 m Sledge push (80/100kg)
Run
50 m Sledge pull (60/80kg)
Run
100 wall ball

FOR TIME:

15-12-9
Sandbag over shoulder @70/45kg
Chest to bar / pull ups
300m run

• rest 5min -

21-15-9
Deadlift @102.5/70kg
Toes to bar / polven nostot
300m run

Trap Bar deadlift 3x5