Upper body accessory
3 rounds
12-15 banded face pull
12-15 banded straight arm pull down
12-15 upright row

1A) HANG SNATCH PULL 6X3
1B) HANG SNATCH 6X3
1C) SNATCH BALANCE 6X3

30 min PK
300m jog
10 push press 20kg/15kg
300m row
10 split jerks 20kg/15kg
30s plank
30s+30s side planks
30 air squats
30s hang

Every 2min for 5 rounds
5 hang power snatch
4 hang power snatch
3 hang power snatch
2 hang power snatch
1 hang power snatch

Every 2min for 5 rounds
5 power snatch
4 power snatch
3 power snatch
2 power snatch
1 power snatch

Start 50% 1RM and add weight

3 Rounds For Time
21 Hang Power Cleans (60/42,5 kg)
400 Meter Run/ 500m row/ski / 1000m Bike
Rest 60s

– Goal: Challenging Effort. The 60s is merely to allow you to catch your breath and not necessarily push the pace.
- Timecap: 15 min

For Time
30-20-10
Goblet Reverse Lunges total (32/24kg)
Russian Swings (32/24kg)

-Timecap: 10:00

Extra: Single Leg Glute Hip Thrust
3 x 12-15 each. Rest 60s.

3 Rounds for quality
80m Backward sled pull
80m Farmers walk
30s wall sit
30 Russian twist

A class of Bikram yoga. The standard class is 1h 30min, but there are also shorter versions.

A) Row Intervals
8 x 30s hard/30s easy.

B) Bike/Ski Intervals
8 x 30s hard/30s easy.

Both A/B should be tough but CONSISTENT. This is week 4 of a 4 week progression.
A/B can be done as B/A also.

C) Sandbag/ Stone Carry
3-5 x 60m with heavy weight

A) 6min AMRAP
15/12 cal Airbike
10 Pull-ups

B) 6min AMRAP
20/15cal Row
10 Push-ups

C) 6min AMRAP
50 Double unders
10 Pistol squats

2min Recovery between AMRAPs