"For Time
50 Synch. OHS @40/30kg
400m Run
50 Synch. USA Swing @24/16kg
400 m Run
50 Synch. WB @9/6kg
400 m Run
50 Synch. Push Presses @40/30kg
400m Run

Every time you break the 50 reps, do 6 synch. Burpees
"

5x2 @69%

“Death swing”
300 rkb swings for time
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

3 sets of 6 Hang snatch pull @80%

Power clean + clean

2 x (1+2) x 60%, 2 x (1+2) x 65% (% of power clean)

Snatch Balance

4 x 3 x 60%

Push Press

4 x 5 x 70%

Muscle Snatch

1 x 4 x 50%, 1 x 4 x 55%, 2 x 3 x 60%

3 sets:

15 Sit Ups
12 Barbell Row

Banded Alphabet
3 sets on each side. Rest as needed.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

1.5min välein 1 hip snatch

Back squat pyramid

50 power snatch for time

4 sets of 10 push presses