3 RFT:

Run 400m
24 Pull ups
24 Pistols

3 sets of row

1000m, 1min rest, 750m, 1 min rest, 500m, 1 min rest, 250m 4 min rest

3 RFQ

1:00 Hollow Hold
20 russian twists
20 leg raises

inside 15 mins
Practise Technique, Climb to moderate/heavy sets of 3 pc + 3 pj
goal is to get about 6-8 sets of 3+3 reps

6x10s planch pito(kerä)

1.) Tall snatch 6x3
2.) Dip snatch 6x3
3.) Snatch high pull +power snatch 5x1+1
4.) Snatch grip deadlift 5×3 +1 box jump
5.) Barbell grip hold 3×1+1 10.sec

20min AMRARP

5 x Deadlift 70/50kg
5 x Hang power clean 70/50kg
5 x Front squat 70/50kg
5 x Push press 70/50kg
5 x Back squat 70/50kg

Go heavy!

For time
21 15 9
Hang power snatch 40kg
Ttr
Burpees box jump 60cm

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.

A: Plyometriuppvärmning i trapphuset
B: Bulgarian suitcase split squat 3x12/ben
C: Supine slider hamstring curls 3x12
D: 100rkb swing, 15SL Toe raises Every rest