lantionnosto 8 x 4

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause
5 BACK SQUATS

5 Minutes of Parasympathetic Breathing

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Metcon (time)

“Nancy”

5 Rounds for time:
400m run
15 OHS 42,5/30kg

Timecap: 20 minutes.

AMRAP 12'
ASCENDING +1

TOES TO BAR
PUSH PRESS 60/40

1.) High Hang muscle snatch + press Behind neck +ohs 4 x 3+3+3
2.) Snatch + ohs 8× 1+2
3.) Clean & jerk 8x 1+2
4.) Back squat 1/rep paused +1 box jump (jump from low squat position) 3,3,2,2,3,3
5.) 3x
A.1) press x 6
A.2) Single arm row x 12/side
A.3) Dead bug x 16

"AMRAP 15'
15 m DB Front rack lunge @2x15/10kg
10 T2B
15 m DB OH lunge @2x15/10kg
10 C2B"

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –