Open prep
For time
60 Cal row
50 T2b
50 Wall ball
60 DB snatch 22,5/15kg

(2/3)
Power Snatch + Squat Snatch. Drop and Go. Every 60-90sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@RPE 4+

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

CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

Mobility

5x 2 Muscle snatch + 2 tempo Ohs (3211)

@ 75%, 80%, 85%

Vaihtoehtoisesti tämä

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.
- Use last week as a guide

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.

Deadlift 4x10x60%
10+ 60%, max 13 reps

8/8 seated single arm db press or kb
10 strict t2b
15 ab rower tucks

TC 15 Mins