With partner:

1 round Cindy - both do
120 kb swings 20 kg - 60/60
1 round Cindy
120 tire deadlifts 60/60
1 round Cindy
6 rounds tire farmers walk 3/3
1 round Cindy
120 kb hang snatch 20kg 60/60

2 rounds per movement (so 200cal ski total)
1. GHD x 8 / GHD Obliques x6 per side
2. Ski 25cal
3. Ball pike x 8 / Ab Wheel x 8
4. Ski 25cal

135 min

STRENGTH / SPORT (SKILL)
1.Strength
A. Back squat – build up to a 1RM for the day
95 kg
B. Strict press – build up to a 1RM for the day
36 kg
C. Strict (weighted) chin up – build up to a 1RM for the day
28kg
D. Deadlift – build up to a 1RM for the day
120 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
> pull up
Time cap. 3 minutes
Result: 43 reps in 3 minutes
Sets: 6*5, 3, 3*2, 4*1

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Masters Women's Scaled

20 Ring Rows
20 Box Jump Overs
20 Overhead Squats (25kg)
800m Run

5 x 1 snatch from the blocks

Kolme kolomosta. Hang Clean.

Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Get your 1RM Snatch and 1 RM Clean and Jerk

Time cap: 5mins

Once you start on the C&J, you cannot go back to make attempts on the snatch.

Sumo Deadlift
Work up to 5 sets of 5 reps at 70%.

21 Hang Power Cleans
6 Toes-to-Bar
15 Hang Power Cleans
6 Toes-to-Bar
9 Hang Power Cleans
6 Toes-to-Bar