Back squat 3x10+amrap @ca 50%

Big arms, big bills

1.) Tall jerk a.1)2×5 a.2)5×3
2.) Split jerk 6×3
3.) Power clean 5×3
4.) Push press 5×5
5.) Weighted push up 3×10

A: strict hspu 4set 2min vila mellan set
B1: strict chin ups 3set
B2: Floor press 3set
C: E4M for 16min(4rounds)
30 squats
20cal Row
10 DB push press
D: triceps cable push downs 2set

AMRAP 14

5-10-15-20-25...m Handstand Walk
16 Toes to Bar
30 DB Snatch 22,5/15kg
30/21 Cal Echo Bike

Basic Condition

Bike 25 min

Basic Condition

Row 40 min
Bike 40 min

*every 10 min. 3 - 5 RMU

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

Accessory

A) 4x For Quality:

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

Miscellaneous

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes