2 rounds for quality

8+8 staggered DL
20 alt. barbell box step ups

Rest as needed

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

AM

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @30kg
-15 T2B
-11 Cal Row
-15m HSW

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

1: 10 row/ 8 ski/ 7 bike
2: 6 snatch @25kg
3: 16 1/2 V-ups/ sit-ups
4: 10 ohs @25kg
5: handstand (wall) 30 sek
6: 10 push-ups

Work up&down
A)Rowx250-500-750-500-250m
B)Inchline benchpressx15-12-10-12-15

For time

1. Bear Complex 50/35kg
2. BMU
3. Power snatch 50/35kg
4. HSPU
5. STOH 50/35kg
6. Bar facing burpees
7. Thrusters 50/35kg
8. T2B
9. Power clean 50/35kg
10. Pistol squats
11. OHS 50/35kg
12. 120 DU

TC: 40min

Complete:
1
2,1
3,2,1 etc.

1x Bear Complex:

Power clean
Front squat
Push press
Back squat
Push press (from behind the neck)

AMRAP 15

5 Box Jumps 24"/20"
8 Kettlebell Swing 24/16kg
3 Deadlift 100/70kg

Week 13/18: 5/3/1 EMOM
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Start with 55% of 1RM for bench press and increase by 5% each round to finish around 80%.
Bench press weights in the result.

1) LIFTING

A) BARBELL WU
Empty bar:
1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
rest.1 min
1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
rest.1min
1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

B) SNATCH

1) Build to 80% of 1RM Squat Snatch

2) E30SEC x25:

• 1 Squat Snatch (2s pause in catch) @65% from 1RM

2) SQUATS

BACK SQUAT

1x10 @60kg
1x8 @70kg
1x6 @75kg
1x4 @80kg

-REST 2-3MIN BETWEEN SETS-

FRONT SQUAT

1x5 @55kg
3x5 @65kg

-REST 2-3MIN BETWEEN SETS-

3) PULLING STRENGTH + METCON

A) 4 SETS OF:

-4-6 Rope Pull Ups (right hand on top)
-rest 60s-
-4-6 Rope Pull Ups (left hand on top)
-rest 60s-

5 ROUNDS OF 2MIN ON/1MIN OFF

-250m Ski
+ AMRAP: Rope Climb

6x6 reverse on rings