With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) for as long as possible.
Once you cannot snatch the weight, clean (anyhow) for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

RPE 5 (find max in each movement)

(ms. 8.9.2018)

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 45-60sec Sandbag Carry
2) 1-3 Skin the Cat
3) 10+10 Ring Circles
5) 5-15 Russian Push-Up
6) 3-6 Side to Side Pull-Up
7) 10 Double KB Squat Clean (from hang)

3 rounds:
20/15cal Row/Airbike
10m+10m Single Arm KB Overhead Walk
5+5 Single Arm KB Farmers Style Box Step-Up (10 steps total)
30sec Plank Hold

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Frog Flow video or Squat Flow with a Plate video

WEIGHTLIFTING

Power Snatch + Hang Squat Snatch

EMOM x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Lunge Flow 2.0
2) 10+10 Ring Circles
3) 10-15 Hollow Pull-Down
4) 5-10 Prone Trap Raises
5) 5+5 Lunge DB/KB Press
6) 10-20 GHD Hip Extension

3 rounds
20cal Row
5+5 DB Split Snatch (from floor)
5+5 DB Hang Power Clean + Push Jerk
10 Hollow Rock video
15-30sec Banded Lateral Walk video

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Squat Flow with a Plate video

PATNER AMRAP 30

100cal machine
100 air squat
100 kbs@24/16kg
100 box jump

I go You go!!

6 sets
1 clean pull
1 hang squat clean
1 split jerk

Start @70% 1RM and work up if moving well

5 rounds for time of:
20 db deadlift 45/35lbs
20m farmers walk
10-20 push up
20m farmers walk

30-50min:
30 du's
30 db/kb snatch
20 ttb
20 burpees
10 kbs 32/24
10 wall climb
run 400m