Hang clean, five sets of two.

5 Rounds

Start a round every 2 min

10 Alt. Weighted Box Step-up
6 Alt. One arm devils press

22,5/15 kg DB

Find your daily max High Jump in 10 min

then

EMOM 5
3 High Jumps @ 80% of Daily max

3 RFT

15 Thrusters 40/30 kg
15 Chest to Bar pull-ups

Timecap 8 min

e90s x9

3x 2 hang power snatch + 2 power snatch
6x 1 hang power snatch + 1 power snatch

EMOM x 12

squat snatch
6x2
6x1

2s pause knee level

5 rounds:
15 KB swings AHAP
21 Abmat sit ups

deadlift
2 x 4
- leave 2 reps in the tank
- rest 4 min btw sets

2 x 3
- leave one rep in the tank
- rest 4 min btw sets

Advanced athletes use variations chains, platform etc…

At the Gym

1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats

*Go by the feel with weights! There is not a lot of rest so don’t go too heavy - Focus on good posture.

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head walking lunge (Change after 1/2)
2. Burpee box jump over
3. Goblet walking lunge
4. Row / Bike

*Moderate pace throughout the set!

OR

Anywhere

1.
Legs and core
3 x
10 Stealth walk to pistol squat
10 hollow rocks
10 Hawaiian pistol squat
10 arch rocks
10 Air squat to pistol squat
20 sec hollow hold
10 Super hero moonwalk pistol squat
20 sec arch hold
*Rest as needed

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head reverse lunge (Change after 1/2)
2. Burpee
3. Goblet reverse lunge
4. Chair step ups

*Moderate pace throughout the set!

Pistol squats

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