Tabata (20/10s 2x)
1. Jumping Jacks
2. Quick step
3. Pogo
4. High knees

Emom 20min
1. OH Press x3
2. Deadlift x5

EMOM rmu

45 min
90 s. run/60 s. walk
6.4 km, 7.08 min/km
HR 127/161

105 min
Warm up for 20 min

1.MU
- Drills
- MU 15 x 1

2.Strength
A. 1 RM weighted chin up
- 10 15 20 25 kg

B. AMRAP2: Max reps strict chin up
- 20

Rest 2

C. AMRAP2: Max reps strict HSPU
- 12, feet on 24" box

Rest 2

D. AMRAP2: Max reps horizontal ring row
- 20

Bench press 4x4x75%

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

110 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.Squats
A. Back squat
10x60%
8x70%
6x75%
4x80%

B. Front squat
3x5x70%
- 56 kg
- New set every 3 minutes on both sets

105 min
Warm up for 20 min

1.WL
A. Clean from blocks
4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 kg

B. Clean pulls
3x3
x100 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk
4x2
x70-75% / "2 reps in the tank"
New set every 3 minutes
- 50 kg

2.Conditioning
2 rounds for quality and frequency:
20 Power snatch 25 kg - 1.35, 1.27
60 s. Rest
20 Thruster 25 kg - 1.05, 1.01
60 s. Rest
10 Bar facing burpee - 0.38, 0.31
60 s. Rest

3.Core and shoulder health
- Not done

Recovery 15 min

Ski/row/bike

AM: 40 min
60 s. run/60 s. walk
5.6 km, 7.19 min/km
HR 134/162

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
Bench press
A. Build up to heavy single in bench press. No fails.

B. 3x10x60 %

New set every 3 minutes

3.Metcon
From tuesday
For time:
27 cal Ski
9 Toes to bar
9 Box jumps
21 cal Ski
15 Toes to bar
15 Box jumps
15 cal Ski
21 Toes to bar
21 Box jumps
Time: 11.02

4.Accessory
A. Tabata shoulder press/bicep curls
- 10 kg, 12/14 reps

B. Tabata AMSU

5.Cool down
10 min easy AB