A: Standing hamstring curls 3set
B: Bench Press 5-3-1+
C: Weighted pull ups 3set
D: Incline DB Bench Press 2set
E: Cable OH triceps extensions 2set
F: Leg extensions 1xDrop set

For time :

1-10 Deadlift 70/50kg
10-1 Wallball Shots 20/14p

TC 9

2-3sets:

10 GHD hip extension
40-60s D-ball hold

Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

4 rounds for time:
800 m run or 65/50 cal row or ski
4 wall walks
30 m dual DB farmers carry 22,5/17,5 kg
2 min rest

A: Broad jumps 8x3
B: Hang Power Clean 3x3+2x3+2x3+2x3+1x1
C: Deadlift 5rm
D: Bench Press 3set
E: SA rows 3set
F: SA cable flys 2set
G: DB biceps curls 1xMax

21-15-9
Squat Clean, 50 kg
Strict ring dip
Strict ring row w 1s paude at top

SKILL

10-20m skillitreeniä

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through