Strength (load)

Build up to a heavy snatch double that moves well.

Metcon (quality)

EMOM for 10 minutes of:
2 Snatches

*Choose a moderate weight that moves fast

How did it go?

Build to 10 Rep Max

Work up to heavy 2RM Deadlift
+
2x4@85-90% of 2RM

WEIGHTLIFTING

Squat Clean Double, Drop and Go, every 90sec

3 set@55-65% RPE 3
3 set@65-75% RPE 3-4
3 set@75-85% RPE 4
3 set@90% RPE 4-5

Total of 12 doubles. Scale if needed

For time
10-8-6 shuttle run (1x = 7+7m)
5-4-3 wall walk

A) Seated box jump w/ single leg landing
4 x 6 / rest 1 min
*Alternate landing leg each jump

B) Back rack reverse lunge
4 x 20 / rest 2 min

C) 3 rounds
4 wall walks
24 sit-ups

Overhead squat 5x2.
Do NOT go for max load!! Focus on good form, stability and ROM.

EMOM 10 (45sec ON/15sec OFF)
1) Row for Cal
2) DB Snatches 22,5/15kg
3) Bike for Cal
4) Box Jumps
5) Rest

5 kierrosta aikaa vastaan:

• 440m soutu
• 10 boksihyppy (N 60cm / M 75cm)
• 10 maastaveto (N 85kg / M 125kg)
• 10 wall-ball (N 9kg / M 14kg)

Aikaraja 30min