A: Bench press 5x6 @70%, amrap sista setet
B: Spoto press 4x1@60%, 20sek vila mellan repsen
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

FOR TIME OF:
1-2-3-4-5-6-7-8-9-10
DEADLIFT 100/70 70/50
TOES TO BAR

Power Snatch + Hang Snatch
5 x 1+3 @ 90% of power snatch 1RM

Inside 15 mins
Practise Technique, Climb to moderate/heavy 2 reps of hang snatch
goal is to get about 8-10 sets of 2 reps

E2MOM 20
50m swim

A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load

4 x 15 penkkipunnerrus. Yritä löytää maksimi paino 15 toistolle.

3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

24 Jumping Bar MU
every 6 stop and do 10 front squats @65lbs

A,
5 rounds for time of:
10 Alternating Front Rack Lunges@ 70/47kg
15 Pull-ups
10 Dumbbell Snatches, @32/22,5kg
15 Toes-to-bars

Goal: sub 15 mins

B,
4 rounds for quality of:
Reverse Sled Drag, pick load 15m
Alternating Bird Dog, 20 secs
L Lateral Sled Drag, pick load 15m
L T-Balance, 20 secs
R Lateral Sled Drag, pick load 15m
R T-Balance, 20 secs