Wednesday 6th June 2018

SLED WORK

5 Sets of a 100′ Weighted Sled Push

Use this as active recovery. If you’re fresh, go heavier but submax.

Post work to comments.

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AMRAP 10 Minutes:
15 KB Simo deadlift high pulls 24/16
30 Double-Unders

Post rounds, reps, and Rx to comments.

Sumodeadlift, 5 x 7

• (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.

Every 2' for 10'
2x sqt snatch

3x
1x sqt snatch + 2x snatch balance

3x5 snatch "Klokov" press

”Simple Man”
For time:
15-10-5
Power Cleans (70, 47,5kg)
Front Squat (70, 47,5kg)

9 min cap

5 rounds: 15sec on/45sec off
1: Burpees
2: WPU 12/8kg
3:DB Hang clean+Press 20/15kg
4: Box jumps 45/30cm

1 - 5' Jump Rope + 2x 5HS Entries + 10 Bumper GTO

2 - Skills
Hand Stand Push Ups/ Hand Stand Walk

3 - EMOM 16'
- 10 HSPU
- 80 singles/40 DU
- 8/10 Burpees Box Jump Over
- 12/15 GHD Back Extensions

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

1. Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP 1:00 – Strict Handstand Push-ups Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

1. Squat Clean
   3-Position Squat Clean (High Hang, Knee, Floor)
   1 Set @ 65%
   1 Set @ 70%
   3 Sets @ 75%

2. Conditioning
   3 Rounds:
   15 Chest to Bar Pull-Ups
   12 Barbell Facing Burpees
   9 Squat Cleans (60/42.5)

A: 8min emom
1-3 box jumps
B: Back squat 5x3 @RPE 7
C: Snatch pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x7
D2: DB powell raise x8-12/arm
E: Superset
E1: Dynamiisk copenhagen adductor exercise x5-8/ben
E2: Banded ab crunches xMax