120 min
WU for 15 min

1.Conditioning
A. Row, Assault bike and/or run “Fartlek” intervals > row
3 sets of:
1 – W: 30 seconds [90 – 130% MAS] R: 90 seconds [70 %MAS]
2 – W: 30 seconds [90 – 130% MAS] R: 75 seconds [70 %MAS]
3 – W: 30 seconds [90 – 130% MAS] R: 60 seconds [70 %MAS]
4 – W: 30 seconds [90 – 130% MAS] R: 45 seconds [70 %MAS]
5 – W: 30 seconds [90 – 130% MAS] R: 30 seconds [70 %MAS]
6 – W: 30 seconds [90 – 130% MAS] R: 15 seconds [70 %MAS]
REST 4 MINUTES BEFORE NEXT SET OF INTERVALS
W = Work
R = Rest
1. set: 2.00-2.05 / 500 m 2. set: 1.55-2.00 / 500 m 3. set: 1.50-1.55 / 500 m

2.SPP (Skill)
A. 10 minute EMOM, rotating
(1) – 7 to 10 toes to bars (strict or kipping) > kipping / 8
(2) – 10 overhead squats @ moderate load / 25 kg

REST AS NEEDED

B. 10 minute EMOM, rotating
(1) – 5 to 10 handstand push ups (strict or kipping) / 6 6 6 6 4
(2) – 10 to 15 GHD sit ups / 5x10

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang clean – 15 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x45 3x50 3x55 6x60

B. Snatch – build to a heavy single (1) for the day
25 30 35 40 45 47.5

C. Squat
C. Front squat w/ 2 second pause @ bottom
C1. Build to a heavy single (1) for the day. Aim to beat your results from 3 weeks ago.
C2. Back off sets – 3 x 3 @ 80+% C1 – start @ 80% of C1, add load on each set.

2.Strength
A. Alternate (aim to go heavier than last week)
A1. Weighted chin up – 5 x 3 @ AHAFA (as heavy as form allows), rest 1 minute before A2
10 12.5 15 2x15 12.5
A2. Weighted dip – 5 x 3 @ AHAFA, rest 1 minute before A1
5 7.5 10 2x10 7.5

B1. Strict chin up – 1 x max reps (aim to beat your reps from 2 weeks ago), rest 3 minutes before B2 > 12 reps
B2. Strict ring dip – 1 x max reps (aim to beat your reps from 2 weeks ago) > 7 reps

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

110 min
WU for 15 min
Skill: MU practice for 30 min
Progressions
MU x 3 reps

1.SPP (Conditioning)
A. For time
800m run
21 deadlifts @ 120/85kg (265/185lbs) > 75 kg
3 x [5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups] > strict HSPU @ 2 x abmat, pull ups
600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] >
strict HSPU @ 2 x abmat, pull ups
400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] >
strict HSPU @ 2 x abmat, pull ups
200m run

Result: 34.40
172/190

2.Cool down
5 min assault bike
TF

Clean & Jerk warm-up

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.
B. Two sets of three reps of power clean w. a three second pause in the catch.
C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).
D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
F. Two sets of three reps of power clean without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.

Technical notes:
1) The front squat always has to start directly from the catch position. You can’t stand up from the catch and then do the front squat.
2) Try to keep the hookgrip throughout the cleans. It might not be comfortable but is important to develop good front rack mobility over time. As you begin to add weight it’s not uncommon to lose the hook grip but try to maintain it for as long as possible. Change it for the jerks so you let go of the hook but still maintains a solid grip on the bar rather than letting it slide into the finger tips.

AMRAP 12 min of:
- 0-2 min: Strict Pull-ups.
- 2-4 min: OHSq @ 25/20/15 kgs bumper.
- 4-6 min: HSPU.
- 6-8 min: High Burpee (kness to chest jump).
- 8-10 min: Sit-ups.
- 10-12 min: Cal row.

120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions

1.Weightlifting
Clean & jerk WU
A. Clean 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x50 3x55 3x60

B. Hang snatch - build to a heavy single for the day in 15 min

2.SPP - conditioning
A. For time:
20 thrusters @ 30 kg
20 power cleans
20 push jerks
20 OHS
20 front squats
4 burpees at the beginning of each minute (except on first round)

Result: 10.57
184/191

3.5 min assault bike, LF

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
deadlift 5x1
ohs 3x2
bench 5x1

Metcon/Metcon-*comp(13)
3rds
500m row/400m run
20 back squat 105/75*135/95
10 floor wipers 105/75*135/95

Finisher
2 min couch stretch
30 w raise
60 temp tantrum

Samalla painolla koko setti. Vika kierros nin monta kuin menne.

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Dette "workout" er bare for quality

500m Row
50 DU
10 Strickt Press 20 kg
25 squats 20 kg
5 Strickt press 50 kg
15 squats 50 kg
2 Strickt press 60 kg
8 squats 60 kg

Der efter 4 runder af:
10 step-ups på en lav box med 25 kg på nakken

Der efter 3 runder af:
10 Ghd
10 burbees