A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side

Strict Pull ups
1 Attempt for Max Repetitions

Deadlift 3x5

Thursday
0-10 mins perform a ME 1 mile run

10-20 mins build upto a heavy snatch (anyway)

25-35 min perform an ascending ladder of
1 power snatch
1 hang snatch
1 OHS
@50-60% of above
Then ....
2 power snatch
2 hang snatch
2 OHS
Etc......

36-40 mins tabata core or mobility

EMOM10
-5 pull-ups
-10 push-ups

*as heavy/ hard as possible!

EMOM 42
1 minute : 2 Power clean + 2 Hang Squat clean 65%
2 minute : 0:45 Plank Hold
3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
4 minute : 0:40 Squat Hold Agains Wall, Right leg
5 minute : 0:30 Hollow Hold
6 minute : 0:40 Squat Hold Agains Wall, Left leg

Warm up
3 rounds
200M Row
10 squats
10 star jumps

Reps : 10,8,6
good mornings
50,70,90
Front Squats
50,70,90

13:15 time
5 T2B
10 Front Squats @70KG
15 Wall Balls @9KG

A: Snatch 10x3@70%
B: Back squat 3x10, amrap sista setet
C: RDL 3x10

Back Squat:
2-2-2-2-2-2