Use 20 min to find 1RM
Clean & Jerk
snatch

4 x 3

10 min run / athcon prep

40min

Ath con sets with boxes, hurdles, jumping pull ups, and more

5 rounds:

30sec ON, 30sec OFF

1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split Jump

RPE 3

Rest 5min

10min EMOM:

3 Deadlift @65-75% of 1RM +
6 Bar over Burpee

These are on the same minute.

RPE 3 to 4

Rest 5min

Run 800m
Max rep Thruster 40/30kg

RPE 4 to 5

150 AbMat SitUps
1k Row
150 Ab Mat Sit Ups

10 rounds:
10 Dips
10 Pistols

4 sets

Barbell Single Leg RDL - x12/-10/-10/-8/
(contralateral)

Tripod DB Row x12/-10/-10/-8/

Supermans x10 (2sec pause at top

3-3.5min

20

5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30"/24")
10 Deadlifts 102.5 / 70 kg

Superkids:

3 x 12

Ninjat:

6 x 5

30 rounds for time:

5 x Wall balls 9/6 kg
3 x Strict (ring) pull-ups
1 x Power clean (100/70 kg). Scale to 85% of 1RM power clean.

500m - 400m-300m-200m-100m-200m-300m-400m-500m - 30sek lepo välis