Front Squat 6x1 heavy reps

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH

Build up to a heavy single for the day in 12:00 minutes.
Then 3 x 1 @ 85-90%

Snatch pulls,
3 x 2 (hard)

---

STRENGTH

Back squats,
Build up to a heavy single for the day in 15:00 minutes.

---

(OPTIONAL) BONUS

Good mornings,
3 x 6 (easy)

Curtsy lunges,
3 x 12, alternating legs (bodyweight)

Behind the neck snatch grip sotts press,
3 x 6 (easy)

Dumbbell pull overs,
3 x 8 (easy)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg
20 shoulder taps on push up plank + 5-10 hr push ups
20 heel overs
10 ring rows
then some mobility prep and start warm up sets

Strenght
5 supersets
Military Bench Press x 10-8 and 3x6 reps@55-60-65-70-75% of 1rm of bench press
Strict Pull ups x 8-10 reps (1-4RIR)
rest 2-3 min bwn sets

Metcon
12 min amrap with partner (you go, I go)
24/20 calories machine
12 burpee box jump/step overs
24 kb swings @24/32kg

EMOM 16

1 Minute : 5 Slamball
2 Minute : 3 Kneeling Jump + Jump
3 Minute : 1+1 TGU
4 Minute : 0:45 Plank

Mobility, Upperbody

4x 12.5m double-DB farmers carry (15/22.5 kg)
8x 12,5m shuttle run
10 chest-to-bar pull-ups

Scaled WOD
AMRAP 12:
4x 12.5m double-DB farmers carry
8x 12,5m shuttle run
10 banded strict pull up/ring row

AMRAP 42, Work 5:00/Rest 2:00 ( Use HR Zone 3 in Ergos´s )

Row 1k / Bike 50 Calories
20 + 20 Hang Kettlebell Clean & Jerks
50 Sit-Ups
50 Hand Release Push-Ups
Row 1k / Bike 50 Calories
10 BMU / 20 CTB / 30 Pull-Ups
10+10 Single ARM OHS KB or DB
50 Lunge Steps

Back squat 5x4
* -nouseva paino
-lepo 3-4min*

2 - Position Squat Cleans ( Tall - High Hang )

7 - 10 Sets in 13 Minutes. Focus on speed under barbell

Deadlift ( Deadstop )

3 x 4 @ ~70%
3 x 3 @ ~80%

Go Every 3:00