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

Power snatch 2RM.