Strength:
Power Clean 5x3 @70% (65kg)

For time

50 GHD Sit ups
50 DBL KB Front Squat
50 DBL KB STOH
50 GHD Hip extentions

KB Weight
Men 2x20kg
Ladies 2x12kg

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14 Min AMRAP

150 Double Unders
21 Sumo Deadlift High Pull 42.5/30kg
14 Front Rack Lunge
7 Strict HSPU
3 sandbag over shoulder 60/45kg
can scale ti kHSPU

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

AMRAP Double DB Thruster 2x18kg

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

3 min du practice
then 3 rounds of
7 banded RKBS
3 vertical jumps
4 paoli low bar MU
5 push up

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6 rnds of
30 cal Row
25 Wall Balls 9/6kg
10 Burpees
5 Bar Muscle Up
- no time cap
- pick steady pace
- keep moving

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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HIP SN + HIP (DIP) SN
5x2+2@kevyt pal 2min

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SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

Clean n' Jerk max