Dumbell bench press/ floor press 3 x 8-12

then
Dumbell bent over row 3 x 12

Back Squat

1 x 5 @ 50%
1 x 4 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 85%
3 x 1 @ 90%

Go every 2:30

Mitä teit?

4 rounds for time:

12 box over jumps
9 front squats
6 push jerks.

RX´d: 70/50kg or 50% C&J max. Timecap 10 min.

Joka toinen minuutti 5 kertaa:

10 pull-ups / banded kipping pull-ups / ring rows / australian pull-ups
10 push-ups
10 v-ups

E90s x9

3pos. power snatch

above knee + below knee + floor / TnG

7 x every 2 min

Halting Clean Deadlift
+
High hang Clean
+
Front squat

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Goal & Intensity:
- Develop leg drive/speed for triple extension, and learn faster turnover for clean.
- Execution: Perform the complex every 2 minutes, keeping the same load through out. Add +2-4 kg to last time 7.4.
- Progress: Focus on an explosive pull and a solid receiving position.
- Tip: Think about "shoulder over the bar" and/or extend your knees
RPE: 7-8

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

10 Rounds:

• 30 sec max 5 m shuttle runs
• 30 sec rest

One hand touch past 5 m mark. Each run counts as 1. Score is total distance by multiplying total shuttles by 5m – if athlete is caught in the middle when 30 second expires they may complete and count that run.

EMOM 10
1 Thruster

• Rest 3:00

EMOM 10
1 Squat Clean