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

15 Mins working kipping pull up technique
Kipping or butterfly

Clean & Jerk

5 x 1 squat clean + 1 jerk

*all the sets with 85-90% from 1rm.

Find a shoulder press 1rm.

*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20 minutes for this.

4 x 6

AHAFA (As Heavy As Form Allows)

(~77.5% of 1RTM)

3min rest between sets

Jerk doubles

• up to a heavy double

EMOM 12
Power Snatch + Squat Snatch + Snatch Balance

@ 60% of Sq. Sn.