OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can't touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 wall ball / t2b/hspu
2 wall ball / t2b/ hspu
6 wall ball / t2b / hspu
4 wall ball / t2b/ hspu
8 wall ball / t2b / hspu
6 wall ball / t2b/ hspu
10 wall ball / t2b /hspu
8 wall ball / t2b / hspu
12 wall ball / t2b / hspu
10 wall ball / t2b / hspu

Rest when needed.
Quality.
Raiser can be used hspu.6kg wb

Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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43Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs
Max Thrusters (40/30)
-rest 2:00 between sets-

Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM 5-8 rounds
1) 5-20m hs walk / scaled2-4 wall walk
* remaining time easy bike
2) 60m kb front rack carry
* remaining time easy bike

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Warm Up
35/40 x6
1) hang clean pull / low hang clean pull
2) clean lift off
3) jump to split / split jerk

EMOM 2,5 min x 6
3 sets: 2 low hang clean pull + 2 low hang squat clean
3 sets: 2 low hang squat clean

EMOM 2,5 min x 6
3 sets: 3 split jerks + 3 front squat
3 sets : 2 spkit jerks + 2 front squat

3x500m högt tempo