Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 9x40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 55 57.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

C. Strict (deficit) HSPU
C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Podipilding

Monostructural
run 1000mt on treadmill

Conditioning

6' AMRAP
- 3 strict pullups
- 6 clean squat @50/30
- 9 box jumps

then

6' AMRAP
- 12 pushups
- 15 deadlifts @70/45
- 18 lungees (9 each leg) with 10/20 Kg OH plate

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips

5b. Bitch Work
3 Rounds
100 Assault Bike calories
Rest 3 minutes

A: Styrka/färdighet

B: WOD:
Every 90sec(3 rounds):
1: 30m waiter walk /each arm
2: Side plank 10+10 each side
3: 30 sec german hang
+
20min amrap: Team WOD 3 person
250m row
12/12 Kb Snatch/1 arm kb swing
50 DU/ 200m run
15 TTB/hanging knee raises
*congaline style workout

A: Styrka/färdighet
OHS 5x3 @ 1RM snatch

B: WOD
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges with KBs in each hand, AHAP
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Målet idag är att hitta 5RM
3 rounds for quality:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Rocks/hold x 60 seconds
Rest 45 seconds

A: Styrka/färdighet
C&J 5x3 @ 75%
Front squats 4x8 @ 70%
B:WOD
Clean Dead Lift 5x5 @ 100% clean/Dead lift 5-5-5-5-5
+
Every 90 sec: 3 rounds
1: Max strict pull ups
2: 12/12 single leg hip bridge
3: 12 back ext
4: 10+10 dynamic side plank/vardera sida

"Gymnastic Density"

*5min AMRAP Strict Pullups
[start with a max unbroken set]
*
Rest 10:00

5min AMRAP Strict HSPU
[start with a max unbroken set]

Rest 5 min

Toes to Bar
3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

Record total number of Pullups done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

Part 1
Squat mobility work
- Using a bar or support slowly squat at shoulder
width with straight feet, toe'd in, and toe'd out 3
each with a narrow and a shoulder stance.
[Watch video](

)

Part 2
6 rounds:
30 seconds of Girardellis
60 second rest
[Instruction begins at 2.05 in video ](

)

Every 45 secs for 9 mins:
1 Power Snatch,
1 Overhead Squat,
1 Snatch Balance,
1 Hang Squat Snatch,

PVC.
Next time 22#