Kaikki osiot, A-D putkeen (noin 2min levolla)

A.
4 RFT:
12 DB squat snatch (alt)
10m HS walk (30s HS hold)
8 Burpee box jump over

B.
5 RFT:
500m Bike erg
1 rd of strict ”Cindy” (5-10-15)
1 rd of DB ”D.T.” (12-9-6)

C.
3 RFT:
20m FR DB walking lunges (2xDB)
8 Sandbag cleans

D.
4 RFT:
10 Hang KB snatch (2xKB)
15 GHD
20 cal row

Rest as needed between sets.

AM: 45 min
1 min run/1 min walk
6.7 km, 6.52 min/km
HR 130/159

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1
- MU 7x2
- MU x28

2.BCTB
- Bfly x 20
- BCTB x 15 (singles)

3.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Butterfly pull ups
- Rest 60 s. between sets
- Reps: 12, 11, 10, 10

4.Strength
A. 4 sets:
TE Ring push ups (RiR 1-2) - 12 10 9 9
TE Bulgarian ring row (RiR 1-2) - 10 9 10 9

B. 3 sets:
8 DB Z-press - 25 lbs
12 banded face pulls
10 hollow rock + 10 v-up + 10 tuck-up + 10 s. hollow hold

5 backsquats

Build up to a heavy set of power snatch + snatch of the day.
- 2 x same weight
- Heavy, but fast!
- Use 15-20 minutes.

Snatch balance, 5 sets of 5 - moderate to heavy weight.
- Rest 2:00 minutes between sets.

3-4 Rounds of:
5+5 1-arm sotts press / arnold press
5+5 Windmills, 10s stop at bottom
5+5 OH Weighted split squat*

*Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

36 cal ASS
30 clean & jerk
24 cal ASS
20 clean & jerk
12 cal ASS
10 clean & jerk
10 dball over shoulder 50
10 clean & jerk
12 cal ASS
20 clean & jerk
24 cal ASS
30 clean & jerk
36 cal ASS

clean & jerk= 50 - 60 - 70 kg i hhv 30,20 og 10 sæt

EMOM Pull ups
Every minute add one rep
Unbroken rounds

EMOM HSPU
Every minute add one rep
Unbroken rounds

6 rounds for ➡️
1) 10 devils press
2) 400m run

Ski 50km