A) Every 2min for 4 rounds
1 pause snatch pull (2s below knee)
1 low hang power snatch
1 pause overhead squat (2s in catch)
@55-65% 1RM snatch

Every 2min for 4 rounds
1 snatch pull
1 low hang power snatch
1 overhead squat
@65-80% 1RM snatch

B) 5 rounds
1min on / 1min off
5 strict toes to bar
AMRAP box step over w/ db 30/22.5

For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

”Holleyman”

30 kierrosta
5 seinäpallo
3 käsilläseisontapunnerrus
1 raaka rinnalleveto 102/70kg

20min parin kanssa

60 cal soutu
50 seinäpallo
40 varpaat tankoon
30 leuanveto/rengassoutu
20 raaka tempaus

Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-2 Gymnastic Ring Kip video
2) 8+8 Single Arm DB Bench Press video
3) 8+8 Single Leg Double KB Row video
4) 5-10 Banded OHS video
5) 10-20 Landmine Twist video

CONDITIONING

90sec ON, 30sec OFF for 5 rounds (30min total)

A: Row 50sec + remaining time Wallball
B: Airbike 50sec + remaining time Single Arm Devils Press @22,5/15kg
C: Ski 50sec + remaining time Box over Jump @75/60cm

Overall RPE 3

CONDITIONING

EMOM x30

1) Row/Bike/Airbike/Ski/DU/Run…
2) Alternate between A&B
3) rest

A: 5+5 DB Snatch 
B: 5 Pull-Up + 10 Push-Up + 15 Air Squat

RPE 3

Tailor the rep scheme and loading to fit your fitness level. This should feel nice and easy and you could continue another 15-20 mins if needed.

10min EMOM:

1) 5-15 TTB
2) 10 Double KB Front Squat

RPE 4

1 Power Clean every 15sec for 10min. Use 70-80% of 3RM.

21-15-9
Squat Clean 60/40kg
Ring Dip

Target <11min

Scale if needed.