A: Power snatch+ slow motion snatch balance then double snatch balance up to heavy
B: Squat clean+ power jerk+ double split jerk
C: Emom 7’: Power clean+ 4 front squat
@ 70% of power clean

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

Practice ring/box dips, then

4 rounds for quality (total 10 min):

A1) In 60s: 4-8 ring dip (strict or kipping)
A2) In 90s: 10-20 HS weight shifts + 20-30 DU

A1+A2 = 1 round

HS weight shift -> wall-facing -> plate step ups w. feet on box -> 20-30s HS hold with shrug
DU -> 10-20 du -> 30-45s practice

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)

E90S for 15min
Snatch x3@light weight, focus on speed
+
8min amrap
2-4-6-8-10…
DL @ light - moderate weight
Box jumps

Maukan treenit 75 min

A,
6 D-Ball Ground-to-Shoulders, pick load

Every 1 min for 9 mins.

B,
5 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
20 Kettlebell Swings @32/24kg

Double Kettlebell Front Rack Carry- choose the weight but should be done in no more than two sets

Complete in teams of 2.

C,
3 rounds of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
--tnen--
3 rounds of:
10 L/10 R Quadruped Hip Extensions
10 L/10 R Knee Band Standing Hip Hinge Abductions
Rest 1 min

Single Leg Glute Bridge Hold- no rest between sides

Amrap 40min
10 pistol squats
15 Ghd
20 boxjumps

Every 5 min:
Assaultbike 1min (not at start and 40)