RestDay

Snatch
5 sets of 2 - pause above the knee, below the knee then finish. Add 1-3kg from last weeks set of 5

Snatch pulls
3 sets of 5 @ 85% of 1RM snatch

Press in spilt
4 sets of 5 reps to work on balance in receive of spilt position - moderate load 7RPE
YouTube for press in spilt

Tempo front squats
4 sets of 3 reps - 5 second on the way down, controlled on the way up - 5kg increase from last Monday’s front squats

Additional extras

DB bent over row - 3 sets of 10 as heavy as possible 9RPE
Lat pull down - 3 sets of 10 7RPE
Bird dog 3 sets of 10
YouTube for bird dog -

10 ROUNDS 40s ON/20s OFF
Erg for calories (Ski, Row, Bike, Echo)

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

5 rounds for quality:
20/16cal Ski
15 Barbell Bicep Curls, choose weight
10 DB Pullovers
1min Sorenson Hold

A.
EMOM x6:
1.) Jumping Jacks
2.) Air squats
3.) Walk out + Push up
4.) Sit ups
5.) Lunges
6.) Burpees

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

2-3 rnds:
6 Deadlift
4 Hang Power clean
2 Push jerk

B.
"Double DT"
10 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

(with a two DB's/KB's)

C.
Midline work:
2-3 rds:
10-15 Hollow rocks
20 Ankle taps
10 Leg rises
10+10 Side plank with a twist

For time

100 Double Unders
80 Toes-To-Bar
60 Strict press (shoulder press) 35/25kg
40 Thrusters 35/25kg
20 Strict Pull-Ups
10 Bar Muscle-Ups

Timecap: 25 Minutes

Treeni tähän

45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...