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

STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Lunge Arnold DB Press
3) 10 Double KB Deadlift (straight legged)
RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

CONDITIONING 

E4MOM x5 

With a single KB, unbroken set of: 

5+5 Single Arm KBS (eye level)
5 KBS
5 Tater Squat video
5+5 Hang C&J
5+5 Goblet Lateral Lunge video
5+5 KB Lunge Snatch video

RPE 3, should be able to hold on a short conversation

Total of 50 reps in one set. Go easy with the loading. Rest the remaining time from 4min. Pick a challenging, but repeatable loading.

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Roll from front support to back support video
-5x in both directions

2) Slow & controlled weight shifts for 5 min video video

-establish your level and progress as far as you can from easiest to hardest:
palm off floor finger support hand off floor shoulder tap
-start from front support, then feet on box and finally handstand (facing wall)

3) Handstand shoulder shrugs 2x10 video

4) Handstand leans x 10 video

5) Kick ups to handstand x 15 (attempt to hold a handstand) video

6) Max handstand walk in 5 min

7) Handstand hold + 5 seconds from last week.

3x5 V2

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80 GHDSU, Slit as you like

21 push-ups
12 hang power cleans (42,5/60 kg)
50 cal ergo

Scaled WOD
3 rounds for time:
12 push-ups from the knees
9 hang power cleans
25cal ergo