2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. KB box step over (split anyhow)
6. row (both rowing at the same time)

1. 20 minutes to build Snatch 1RM
2. 20 minutes to build Clean&jerk 1RM

For quality
3 - 4 rounds
8 - 10 reps
1. Shoulder mobility with foam roller
2. Narrow grip overhead squat
3. 90 and 90 hip mobility
4. Cosack squat
5. Scapula push up or wall stand scapula push up
6. Banded push up
7. Pallof press
8. One leg sit up with kettlebell
9. Knee bend with jooga ball
10. Scapula rotation with Bosu ball and dumbbell

Teams of four:

10*2,5min rounds
10synchro burpee
Remainibg time max cal row

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift.

B,
Teams of 2 - 21-15-9 reps, for time of:
Push Press, 61/43kg
Deadlift, 102/70kg

Complete in teams of 2.

One person works at a time. While partner 1 is completing the push press, partner 2 holds the top of the deadlift. Switch places once partner 1 completes all 21 reps.

Goal
Sub 12 min

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Barbell Row Hold, pick load, 15 secs
Single Arm Plank Hold, L 10 secs/R 10 secs

Barbell Row Hold- bar at rib cage

Rest as needed between rounds.

A: Upphopp 8x3
B: 4rft
DB FC Lunge walk x16 steps
Ring Dips x5
C1: DB Shoulder press 2set
C2: Wall sit 2set

1 MINUTE AMRAP

As many calories as possible in 1 minute, on the ski-erg

A: SA KB Clean 8x2/arm
B: SA Lat transversal pull downs 3set
C1: SL hip thrusters 2set
C2: SA Kb rows 2set
D: Rkb swing 10x15
E: Supinated Db biceps curls 3set

Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

---

Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

---

Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

---

Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

---

3 rounds as a super set
20s side plank R
20s side plank L
20s hollow hold
-rest 90s between rounds