3-5set, rest 1-2min between movements. Scale if needed.

1) 5+5 Weighted Box Step-Up
2) 10-20 Parallette Push-Up
3) 10 Double KB Row

30min EMOM:

1) Row/Bike/Ski
2)
Rounds 1-3: 5 Snatch (anyhow)
Rounds 6-10: 5 Thruster
3) rest

RPE 3

This is a 30min workout. On the first minute do something monostructural (row/bike/ski/run..) On the second minute, for the first 5 rounds, do 5 snatches (anyhow), last 5 rounds, 5 thrusters. Third minute is always for resting.

Barbell Complex:

Build a heavy set. 4-7 set, rest as needed.

Hang Squat Clean + Squat Clean + Jerk

STRENGTH

4 rounds, rest as needed

6 Back Squat
5 Weighted Pull-Up
6+6 Standing Single Arm DB Press

RPE 4 (2-4 reps in the tank)

CONDITIONING

One round with double KB:

10 KB Snatch (from hang)
10 Clean (from hang)
10 KB STOH
10 KB Squat
10 KB Thruster

After each set→ 10 cal airbike. WOD ends with airbike. Pick a loading to fit your fitness and to keep the workout in RPE 3

Target: unbroken KB work, consistent with the airbike.

WEIGHTLIFTING

Power Clean + Squat Jerk + OHS

5-9 set, rest as needed.

RPE 2-4

You can take the bar from the rack if your mobility is not yet what it needs to be…

Barbell Complex

Hang Squat Clean + 2x Front Squat + Jerk

9set, every 90-120sec

Set 1-3 @RPE 3
Set 4-6 @RPE 4 (2-4 reps in the tank)
Set 7-9 @RPE 4+ (1-2 reps in the tank)

Optional Accessory

CONDITIONING

EMOM x10 (2 rounds)

1) 10 Double KB Snatch (from floor)
2) 10 Double KB Front Squat
3) 10 Double KBS (eye level)
4) 10 Double KB Overhead Reverse Lunge (5+5)
5) 10 Double KB Standing Row

RPE 3 to 4, go by feel

Target: unbroken sets

CONDITIONING

6 rounds: (6min ON, 2min OFF, 48min total)

2min: Row
2min: Ski
2min: Bike/Airbike
2min: rest

This is consistency work. Pick a rep scheme of calories you can hold on each round.

RPE 3, not all out!

WEIGHTLIFTING

Snatch Double. Anyhow, Drop and Go.

Every 90-120sec

1-3@RPE 3
4-6@RPE 3+
7-9@RPE4
10-12@RPE 4+ (1-2 reps in the tank)

Try to add 5-10% compared to last week