Snatch
3reps @65% - 2 reps @70% - 1 rep @75%+
3reps @70% - 2 reps @75% - 1 rep @80%+
3reps @75% - 2 reps @80% - 1 rep @85%+

DELOAD WEEK

A) Ring muscle-up technique

B) 5 rounds for time
3 ring muscle-up
6 box jump 60/50
12 KB swing 24/16

You go / I go (full rounds with partner)

DELOAD WEEK

On the minute for 3 rounds
1. 5 back squat @60-70% 1RM
2. Rest
3. Hip thrust (weighted)
4. Rest

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

As many reps as possible in 12 minutes of:

10 Dual DB Reverse Lunges
5 Burpee Deadlift
20 Double Unders

Rest 0:30 between rounds.

DB´S 22,5/15kg

EMOM x 5

3 snatch balance

40-50% of 1rm snatch BE FAST!!

A) Clean & jerk
3x 3+3 power clean & split jerk
3x 2+2 power clean & split jerk
3x1 power clean & split jerk
@65-85% 1RM

B) 3 rounds for quality
10 side plank lifts + 10s hold (right)
10 side plank lifts + 10s hold (left)
40s double KB/DB overhead carry

PERFORMANCE

EVERY 2:00 x 5 SETS
20/15 Cal Row/Bike/Ski
3 Front Squats (90/60)
-Rest w/ Time Remaining-

---

FITNESS

EVERY 2:00 x 5 SETS
15/12 Cal Row/Ski/Bike
3 Front Squats (moderate)
-Rest w/ Time Remaining-

• RPE 9
• Video: https://vimeo.com/929449969?share=copy

E2:30min x 4

3 front squat V.1

Huom! Paino huomioiden toistoreservi.

Mobility