5 x e2mom
- 15 s2o 50/35kg + rest of the time sled push (light weight)

rest 3min

5 x e2mom
- 10 burpee pull ups + rest of the time row for meters

rest 3min

5 x e2mom
- 5-8 hspu + rest of the time farmers walk 32/24kg

otm 15: power snatch

3x5 Overhead Squat

• Build up to heavy five reps (no max)

EMOM x 30

1) monostructural
2) round of cindy
3) core/rest

EMOM 16

1. 8-10 Ring row
2. 10-12 Burpee
3. 12-14 V-ups
4. 14-16 KB swing @24/16kg

3 Rounds

6 - 5 - 4

30s rest between sets

@ 45% of max BS

Back squat

5x4

E3MOM / pause 04X0 / 2-3 reps in tank

3 Pause Front Squat
10 seconds in bottom position
Light weight

3 Pause Front Squat
5 seconds in bottom position
Medium weight

3x3 Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets
Use weightplates under heels to get deeper than normal.
Focus on doing reps with optimal technique.
All sets from floor.

For Load:
8 - 6 - 4 - 4 - 4
Deadlift
- Lift every 4:00-5:00

2 Strict Chin-Up
4 Thruster 20/15kg*

*Focus on flawless form!