A: Push Press 5x3
5 heavy sets of 3 reps
2min rest between each set

B: 12min amrap
4 Strict pull ups
3/3 Single arm DB c&J
8 Goblet squat with DB

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Use 95% load Heavy of last week
Pause above the knees.

Etukyykky, 3RM + 2 x 10 etukyykkyä 70 % 3 RMstä.

Max Thruster (50% BW) (40kg)

DELOAD

1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

If you need a break from the gym, it is totally fine to do something completely different. For example:

• ball sports
• swimming
• running
• cycling
• yoga
• etc.

Monday

Press in Snatch – 3x5
Power Snatch + Hang Snatch (% of power snatch) – 65% x 2(1+1) x 2, 70% x 2(1+1) x 2, 75% x 2(1+1) x 3
Snatch Push Press + Overhead Squat – 70% x 5+2 x 2, 75% x 5+2 x 3
Back Squat – 75%x3, 80%x3, 85%x3

pressi niskasta
3x5

raakatempaus + tempaus riipusta

2x(1+1)@65 x 2
2x(1+1)@70 x 2
2x(1+1)@75 x 3

Vapu te- levydeltä + valakyykkky

5+2@70% x 2
5+5@75% x 3

Takakyykky
3@75
3@80
3@85

• 3 X 12 Min Running Clock of:
Ring Muscle Ups 10/7 reps unbroken
BB Hang Squat Clean (60/40Kg) 15 reps unbroken
Row 1000 m
Rest in the time remain
Riduci il numero di RMU eventualmente da fare unbroken e il carico sugli HSC per fare 15 reps
unbroken

Practice: Negative MU 8x1, super slow, goal is control through transition
+
12min amrap:
1 rope climbe
5 Dead lifts 100/70kg
10 push ups
15 Squats

For time

• 100 Double unders

Then 5 Rounds:

• 20 Wallballs
• 20 Box jumps 24"

Then

• 100 Double unders