Start with an empty barbell
EMOM:
1 snatch
Add weight (2,5kg) each round until failure. Go straight into:
EMOM:
1 clean
Add weight (5kg) each round until failure. Go straight into:
EMOM:
1 deadlift
Add weight (10 kg) each round until failure.

Score is total kg for max snatch + max clean + max deadlift.

Snatch Grip Push Jerk + OHS

7 x 3+1@70-80%

Partner WOD
(you go, I go )
Chipper
120 Cal Row
100 Wall Ball (20/14)
80 Wall ball sit up
60 Box Jump Over
40m Doulbe KB OH Walking Lunge@ 20/12kg
20 burpee pull up
Timecap: 30 mins

-Hs stand/walk practice

-3 rounds

30sec max effort strictt ring dips
30sec rest
30sec max effort hspu
30sec rest
30sec max effort kb swing 32/24kg
30 sec rest

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

• nybörjare Isolated hip hinge
• atlet 120/90kg
• avancerad 160/120kg
• tjurnacke 180/135kg
• ninja 200/150kg
• Avenger 240/180kg

5-8km light run

For quality:

2 x turkish get up, heavy, 1/ hand
4 x deficit strict handstand push up. Scaled from the box.
8 x weighted ring dip
16 x ab tuck maintaining the hollow body

Rest as needed.

In 1h