Deadlift 5 x 3 @75-85% 1rm

TnG Power Snatch

5 x 5

Send Off 2:30

5x5min AMRAP (2min rest)

a) 2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

b) 10/7 Cal. SkiErg
10 Wall Balls
5 Box Jumps

c) 10/7 Cal. Bike
5 Burpees

d) 10/7 Cal. Row
14 Air Squats
7 Pushups

e) 6/6 DB Hang Clean & Jerks 22,5/15kg
8 Toes-to-bar
10 Ring Dips

4 sets
8/8 DB Bent over Row

Back Squat
4x3 + 1xME @85% of 3RM

• Start heavier than last week!
• The fifth set as many reps as possible @85% of your heaviest 3RM.

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.
- Improve on last week if possible.

EMOM 24:

1. 8 push up
2. 10 t2b
3. 12 box jump
4. 14 kb swing @ 24/16 kg
5. 8+8 jumping lunge
6. rest

AMRAP 14:00
6 Toes to Bar
8 total Single Arm DB Hang Clean & Overhead @50/35
12/10 Cal Row

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

• Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.

21-15-9

deadlift 80/65 kg (advanced 100/65 kg)
db push press 45/25 lbs
cal machine

Tc 10 min