STRENGTH
Front Squat Wave, E2MOM for
3 rounds:
1) 5 reps (60-70-80kg)
2) 3 reps (65-75-85kg)
3) 1 rep (70-80-90kg)

CONDITIONING 10min
EMOM x10
1) 10m Front Rack Walking Lunge 16kg kahvakuula
2) 15cal Machines

Normal warm up.

Barbell warm up, then warm up barbell movements to the weight you wish to use for the work out.

With a partner, complete as many rounds as possible in 20 mins of:

200 m run
- 3 Deadlifts, 115/85 lbs
- 5 Hang Power Cleans, 115/85 lbs
- 7 Push Jerks, 115/85 lbs

While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch
(5-8 sets x 2+2+2)

B:

Tempo Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 60%-70%)

*0:05 from floor to hips

Run 60min

Result as distance.

3 rounds for time:
10 wall ball
8 power clean
16 abmat sit ups

-rest 2min

3 rounds for time:
10 pull ups/ring row
8 box jumps
16 kb swing

-rest 2min

3 rounds for time:
10 weighted lunges (5/leg)
8 push ups
16 plate ground to overhead

3-4x 1+1+2 @70-80%

Practice 30 - 60min skills of your choice.
Strenght or technique.

EMOM 12
1) 20m Animal walk
2) 5 Wall squats + 10 alternating
cossack squats
3) 10 Banded good mornings + 10
banded press
4) 5+5 Windmills with KB/DB

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2-3 x perfect stretch (both sides

2-3 rounds, rest as needed
between
1) 10-20 Plank Hold with KB Drag
2) 30+30sec Side Plank

RPE 3 to 3+

Workouts of the week 10 hours, x 6
Week 2/3