3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

DELOAD week

Warm up w/ DU´s (technique)

HS / HSPU Skills
4 x 3-6 Tempo HSPU

You Go I Go 2 rounds:
400m run (easy)
6-10 T2B
6-10 WallBall

For time:
1-2-3-4-5-6-7-8-9-10
Pushups
Shoulder presses

E2.5MOM x 4
20 GHD situps
40m FR KB carry 2x32kg

6 sets x 1 @ 85%
Start with bar 1cm off the ground, hold it there for 3sec

3 sets of 6 @ 72% Strict Press

5 SETS x 6 @ 72% of clean 1RM.
Short pause at the bottom of each rep

4 sets x 5 @ 74-79% of snatch 1RM

4 x 4 @ 66% of 1 RM snatch

10 Rounds For Time:
1 legless rope climb
2 SB clean 90kg
3 Kipping Parallette Handstand Push-ups