Bench press 1RM

Overhead Squat

1-1-1-1-1

Five sets heavy singles.

SO 2:00

Jerk behind neck (snatch grip) + Over head squat

6 x (3+1)@70-80% (Snatch)

SO 2:30

For quality 20 minutes

10 Seated DB Triceps press (floor)
10 Strict pull ups
10+10 Bulgarian Split squat w/KB´s

Overhead Squat 5RM (start @ floor), in twenty minutes.

Metcon (reps)

Tabata air squats
Score = lowest number of squats

Accessory:

Weighted lunges, 4 x 12 (6/6) - heavy
Reverse hyper, 4-5 x 10 - heavy

2RFT

8 Overhead Squat @ 50/35kg
12 TTB
200 m Run

20 min AMRAP

RX

Max reps bar MU + 400 m run

Scaled A.

With a partner: spot each others for bar MU, run together 400m

Scaled B.

6 jumping bar MU + 400 m run

EMOM 2 x 5

Power snatch + 2 OHS

• Toka viikko ja prossat 80-85% 1 RM -voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

4 rds for quality

Deadlift 10 reps @50-60% 1RM
rest 30 sec
Strict press 10 reps V2
rest 1 min

L2: Strict HSPU 7/6 reps