WEIGHTLIFTING

Snatch Balance

3x3, rest as needed

RPE 4 (2-4 reps in the tank)

halting push press, 5 x 3

WEIGHTLIFTING (2/3)

Every 90-120sec

3-position Squat Clean

Above the knee/ below the knee/ floor. First 2 lifts Touch and go, last one drop and go.

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

Add 2,5-5% compared to last week.

Rope climg technique.

3x 5-10 toes to ropes

AMRAP 13, With partner

12 Thrusters 45/30kg
12 box over burpees

YGIG

Find your max standing broad jump length!

21 min emom

1 min: row 15/12 cal
2 min: burpee box jump x 5 and then max rep alternating DB snatch 22.5/15 kg
3 min: REST

scaled:
1 min row 12/9 cal
2 min burpee box step up x 4 and then max rep alternating DB snatch 15/10 kg

3 min: REST
Row should take max 45 seconds

Warm up
5 min cardio machine
5 min speed ladders
10 min mobility (squat and lat/chest)

21-15-9
Bodyweight FloorPress
Pull-ups

AMRAP 30 with partner

Row calories

12 Thruster 45/35kg
20 American Swing 24/16kg
10 Single arm devils press 22,5/15kg

Change as you desire