Takomotor

Amrap 6 x 4 (molemmat x2)
(rest 3 min between)

Amrap 6 #1
40 DU
10 Lateral burpee BJ over
20 American KB swing 24/16kgs

Amrap 6 #2
40 DU
20 WB shots
10 DB/KB hang power cleans 2x20-22.5/15kgs

5 Rounds:
1 Minute Wallballs 9/6kg
1 Minute Alternating Dumbbell Power Snatches 22,5/15kg
1 Minute Row/ Bike Calories
1 Minute Rest

5 Rounds, new every 4th minute

20/15 Cal.
5 Hang Power Cleans 60/40kg
5 Shoulder to Overhead
5 Burpee over bar

10 to 1
Sumo deadlift high pull
Burpee over the bar

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00

• Build to a 1RM (do 3-4 singles above 90%)
• sets should look like: 5-4-3-2-1-1-1-1..
• Option: 5 x 5, adding weight if form permits.

Bulgarian Split Squat
3x10+10, Tempo 3110, Rest 90s

Work 25 min

12 Lat pull down stiff band
12 Leg raise from bench easy band
20 s L-side plank + 20 s Plank + 20 s R-side plank
40 s Reverse snow angel
12 Scapula pull ups

1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
- Goal: Sit back on the box, keep back tight, and explode on each rep.
- Parallel box
- Wider than normal stance

2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
- challenging weight for all 3 work sets
- Use one band pulling forwards (video has 2)

5x1
@75-95+%
Rest 2-4min...

Strict Chin-ups: 4 x submax. Rest 90s.
- These are done BW or Partner Assisted Chin-ups
- Goal: 4 challenging work sets 2-3 reps short of failure.