Push Press
5x every 2:30
5 reps @ 77,5%

For time:

40 Box Jump Overs 30"/24"
20 D-Ball to Shoulder 60/40kg
10m D-Ball Carry ( Bearhug )

( 5 - 8 )

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

15+15 min AMRAP (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 v-up
12 push press 35/25kg

Second 15 minutes:
AMRAP
240 m run
24 lunge
240 m run
24 air squat

Result is total reps/rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
100m Walk
5/5 Samson Stretch
10/10 Single Leg Glute Bridge-Ups

snatch

Advanced: A: 5 sets of 1 halting snatch deadlift to mid thigh + 1 snatch
B: 3*3 front squat
Novice: 5 sets of 1 power snatch into OH squat + 2 OH squats

workout

20 min EMOM
1: 7-12 heavy KB swings
2: 7-12 heavy double KB swings

40s max reps shuttle runs
4 push-ups
5+5 single arm DB hang clean & jerks

2 Sets:
3 rounds:
300m
100m @Jog / Recovery pace

• Rest 2min btw sets

Cool Down: (optional)
500m Jog / Zone 2

strength

Deadlift

10 sets of 5 reps@60% 1RM or 6/7RPE
same weight for all sets

accessory

4 sets
3 heavy rack pulls from above the knee
6 high box jumps

workout

10-8-6-4-2

good mornings
ring pull ups
50m heavy sandbag carry

*perform false grip ring pull ups as a scale up
*not for time

Warm up

3 rounds
1min row
10 walking lunges
8 good morning (barbell)
6 ring row
6 push-up

Workout

A) 4 rounds
10 front rack walking lunges
10 stiff legged deadlift
Rest 2-3min

Askelkyykkykävely ja maastaveto suoritetaan peräkkäin ja kierroksen jälkeen tauko. Sama paino molemmissa liikkeissä (isompi, kuin viime viikolla).

B) 10-8-6-4
Strict chin-up
DB bench press
Minimum rest between the sets

Voit käyttää lisäpainoa leuoissa toistojen vähentyessä tai valita haastavampaa skaalattua versiota.

C) Banded accessory
50 biceps
50 triceps

Accumulate 50 + 50 and switch however you like