3x10
Double KB Push Press

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00

• Aim a bit heavier in the front squat this week.

AMRAP 10:00
10 Alt. DB Snatch@22,5/15kg
10 Single Arm DB Push Press
10 Pull-ups (any style)
Goal:4+rounds

Extra:
Single Arm Ring Row: 3 x 8-10 each. Rest 60s.

Handstand push up

Warm Up 9 min:

150m Row
20 + 20m Single arm Suitcase Carry
20 + 20m Single arm Overhead Carry
20m Duck Walk
20 Single Unders

6-8 Weighted Pull up (~60%+-)
6-8 Shoulder press (~60%+-)
Rest 2min...

• Super sets. No rest btw Movement.

Strength

Squat

Strength 3*5
or
Hypertrophy 12RM

Accessory

3 sets of

8-12 bulgarian split squats
8-12 reverse hypers or back extension
(when you can complete 12 reps, increase the weight)

Workout

10-8-6-4-2

Hang power clean 60/80
50 Double unders in between

Recovery Bike 20min

On the 0:00, 5:00, 10:00, 15:00

15 Wall Sit Ups

5 Rounds:
7 Power Snatches (40/30kg)
14 Box Jump Overs (60/50cm)

(Time cap: 10min.)

Basic Conditioning with Gymnastics 70 minutes:

7 Min Echo Bike
4 Weighted Pull ups
12 Pull ups (anyhow)

7 Min Row
4 Weighted Dip
10m HS walk

7 Min Bike Ergo
3-5 Rmu
20 V-Ups