Lepoja

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest

Deadlift 5 RM

A,
Week 2

Block Clean & Jerk : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds for time of:
20 Dumbbell Snatches @32/22,5kg
10 Back Squats 102k/70kg (from rack)

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load

Rest as needed between rounds.

Every 8 minutes for 40 minutes (5 sets):
45/40 cal ski
15 box jumps 24/20”
12 hang power cleans 50/30 kg

400m run or 20 cal bike/row
Into barbell warm up (empty barbell)
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat

EMOM x 12 (3 rounds) building in weight
Min 1: 5 clean and jerks
Min 2: 5 pull ups
Min 3: 5 wallballs
Min 4: 5 RKBS

Every 90s x 6

1 Hi-hang clean + 2 Hang clean + 1 split jerk

AMRAP 9
1 Overhead Squat @ BW
12 Wallball 9/6 (20/14p)

E8M for 32min
500m Row
50 DU
20 Burpees
20m Kb/db Front rack carry AHAP

Partner wod
In teams of 3
5 rounds
P1: amrap alternating db snatch
P2: 250/200m row
P3: rest
This is not an ordinary team Wod! It’s a race against each other. When p2 is done with the rowing all team members switch position clockwise until every member done everything five times. The goal is to get the most db snatches in the team. Sabotage for your teammates by going hard on the rower and give them as little time as possible to score db snatches.