Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

8 sets

1 snatch pull
1 snatch below knee
1 snatch above knee

Use weights 40-70% of 1RM

Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets

A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

3 rounds, 0-2min rest between rounds.

6 deadlift
9 t2b
24 du

EMOM x 6
5 TnG Power cleans

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!