Back squat 5x60%, 3x70%, 2x80%, 2x90%,1x95%, 1x105%

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

5x1 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

NO MAXING OUT!
Rest enough between sets.
Use weightplates under heels.
Lift from rack.

EMOM 7 min: Snatch technique

3-7 reps for Quality and rhythm

• snatch pull
• hang power snatch
• hang squat snatch
• power snatch

• squat snatch

• snatch complex

• snatch balance

• singles / TNG
  ..

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Post movement and other info as comments

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
5 x 2 reps

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
25 30 35 35 kg

3.SPP
A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
Result: 3 sets

4.SPP (Conditioning)
A. CrossFit Games Open 15.1
9-minute AMRAP
15 Toes to bar
10 Deadlift @ 52.5/35kg (115/75lbs)
5 Power snatch @ 52.5/35kg (115/75lbs)
Result: 3 rounds
174/183

5.Cool down
5 min AB + TF

"KALSU"
Complete 100 thrusters for time:
- @60/40 Kgs.
---- EMOM 5 burpees as long as wod.

12 x thruster
12 x bar over burpee
1 min rest
9 x thruster
9 x bar over burpee
1 min rest
7 x thruster
7 x bar over burpee
1 min rest
5 x thruster
5 x bar over burpee

Increase the weight for the thruster each round but try to go unbroken

lofaasz 20x45kg

5.5 Lead
5.5 TR

@ Horsemen's

20 min. alkavalla min.

1. 1-2 köysikiipeily
2. 20 tupla naruhyppy
3. 12/15 kalori soutu
4. 15 istumannousu