AMRAP 8
8 Deadlifts 80/60kg
8 Box Jumps
16 Hang DB Snatches 22,5/15kg
16 Lateral Jumps over bar

EMOM 30
1) 2-8 reps Hard Gymnastic Movement
2) 10 reps Barbell Movement
3) 10-20 Simple Gymnastic/Bodyweight Movement
4) 10-20 Cal.
5) Rest

*you choose the movements

0-20min (50on /10 off)

handstand hold / bar hold
Long lunge steps
Plank
Big circle
Russian twist

5min rest

25-45min (50on /10 off)

plate over head carry
Scale + knee lift
Side plank
1 hand ring row
Small circle

5x10 empty bar jumps

Goal is to keep speed and height in jump! Go light and move fast.

Mobility

Find “heavy” 3
Back Squat

*Deep and super form

12x OT2M

6+6 Bulgarian split squat
10+10m Overhead walking lunge (db/kb)
8 Pistol squat

Power Snatch
Build to a heavy 'reset triple' (10s between reps) in 6 sets. Rest 2:00

Accessory
3-4 Rounds
4+4 Pallof walk
8 Ghd hip extension/ Box ghd (weight)
4-6 Hamstring walk

6min amrap

6 2kb front squat
40m shuttle run
6 2kb reverse lunge
40m shuttle run

2x24/16kg