Deadlift 7RM

Bulgarian split squats
4x10/10

Back rack barbell

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

YGIG

1min ON / 30sec OFF

100 Burpee
100 DB Snatch 15/10kg
100 T2B
100 1xKB C&J 16/12kg
200 DU
100 KB Swing 16/12kg

TC 35min

WEIGHTLIFTING (3/3)

Squat Snatch Double. Drop and Go. Every 90-120sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+ to 5

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

10 rounds for time

3 Handstand push up
6 Deadlift @100/70kg
12 Pull up
24 Double unders

TC 40 min

Scaled
10 rounds for time

1 Wall walk and hold for 2 sec OR 3-5 Push up
6 Deadlift (60% of 1rm)
12 Ring row
36 Single unders

10 x Every 2 minutes (5 x both movements)
alternating between
4 front squat
&
3 weighted chin up

front squats with three one second pauses
*MARK YOUR FRONT SQUATS HERE

• Kipping pull up
• Kipping chest to bar
• Double kip (belly to the bar)
• kipping dip

3 x 3 weighted falsegrip pull ups

EMOM 12
Power Snatch + Squat Snatch + Snatch Balance

@ 60% of Sq. Sn.

Find max in 15min of:

Snatch + Hang Snatch (no dropping)

AHAFA and FULL RANGE OF MOTION