Hang snatch high pull
4 x 3 @ 90% of max snatch

Paused snatch & paused overhead squat (2 sec pause in bottom of both)

1 @ 55% of max snatch
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%

Push jerk from the rack
3 @ 60% of max jerk
2 x 3 @ 65%
2 x 3 @ 70%

2 x 7 - barbell good mornings
2 x 7 - (each leg) barbell lunge

Use 75% and 80%

With partner 3min on / 1min off x6, YGIG, divide anyhow:
16 jumping pull up
22 sit up
34 / 28 cal row

Continue where you left off.
Result: reps completed.

A: Push ups 3xMax
B: SA Kb rows 3xMax
C: SA Db Shoulder flys 3x12
D: Db biceps curls 1xMax

10 min

• 30 sek erg
• 7 Sumo dead lifts 2x24kg KB
• 7 Burpee box jumps (low)

Score is total amount of reps - 1 second on the erg is a rep

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls @ BW or light weight
5/5 Single Leg RDLs @ BW or light weight
Rest As Needed b/t Sets

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-a 6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

BikeErg intervals

8:00 Moderate
-into-
8 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
5:00 Moderate
-into
5 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
3:00 Easy
Total 42min

A: Bouncing 6x30sec rest 1:1
B: 10min emom 3x jump variations
C1: DB Bulgarian split squat 3set
C2: Rkb swing 3set
C3: SL DB calf raises 3set

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.