• 30/20 reps for time of:
Ring Muscle Ups

Monday

AMRAP 33 in teams of 3:
33 Power Snatch (35/25kg)
33 Wallballs (20/14)
800 Meter Run / 3 x Stairs / 750m Row / 750m Ski

*Each teammate completes a set of 11 before switching with their partner.

5 Sets of:

2min AMRAP:
5 DB thruster @22,5/15
7 (C2B) Pull Ups
9 Burpees over the Bar
2min Rest

30 cal row
30 box jump
20 cal row
20 box overs
15 cal row
15 box over burpees

Double Leg Banded Hamstring Curl: 4 x 25. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 push press 50/35
6 CTB
400m row

WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @72-76%
6-12 sets: Snatch @76-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

TABATA THIS
sumo deadlift hig pull @32/16
toes to bar
med ball clean
push up