Varierade snatchkomplex @ ca 60%

Deadlift 4x5

Overhead squat 6x6

AMRAP 3 x 5 Rounds

30 Wallball Shots
Max Calorie Row

Rest 1 minute between rounds.

• With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 Quick sets works great if your breaks are less than 10s. 4-6 quick set work great if your breaks are less than 5s.

• After the first round, we'll have a feel for the number of calories we´ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

2-3 min light cardio
1-2 min cobra to downdog pose (10s at each position)
10 cat cow exercise strech
1+1 min calf streching
1+1 min achilles strech

1 sec pause at the bottom
Rest 2-2.5min btwn sets

Back squat 6x6

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
1:00 Child's Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

Every minute for 10 minutes
Clean+hang clean+front squat

A1) Front squat 3x3x80%