10-5-5-3-3-3-1-1-1

Time to build to your max

Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 5 ss w/ mobility

Set 3 work set x 4 - 3
Set 4 work set x 2 - 3
Set 5 work set x 1

ss w/

3.5 min work sets

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

Chest to bar pullup max reps, then 3x 50%

EMOM 20
1. 20 m walking lunges
2. 10-12 ring row
3. 10-12 wall ball
4. 10-12 burpee

Aamucardio: EMOM 30 (10 rounds)
1) 15/10 cal bike
2) 6 Power cleans @70/50
3) Rest

Bulgarialainen kyykky

3 x 12 / jalka, käsipainot

Weightlifting
3 Position Snatch 8 x 1 @55%
Snatch High Pull 3 x 3 @ 80,85,90%

Conditioning
5RFT
20 Front Walk Rack
15 Hang Power Clean
10 Kipping Handstand Pushups

Accessory
100 Situps

To be announced!

3 rounds of:
6 V-ups
12 Single leg V-ups
6 Crunches
12 Cross crunches
6 Hollow rocks
12 Flutter kicks
Rest