Every 90sx8

Recovery 15 min

Ski/Bike/Row

Emom x 10

Minutes 1-5: 2 power snatch @80kg
Minutes 6-10: 1 power snatch @90kg

AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches

With partner

8min max cal row
2min rest
8min max cal bike
2min rest
1km run

Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Front squat

3x 10

For time:
4-8-16-20-16-8-4
Deadlifts
Box step ups

Open 20.4