Strength (load)

Shoulder press, every 2:30 (13 minutes)

5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9 + repeat for max reps

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow

2 rounds

• 5 power clean and jerk 70/50kg
• 10 box over burpee
• 400m run
• 10 box over burpee
• 5 power clean and jerk

Rest 2min between rounds

3 rounds:

• 10+10 front rack walking lunge with two kb`s
• rest 90sec
• 10 ghd back extensions (2sec hold at the top)
• rest 90sec
• 40m sled push
• rest 3min

AMRAP7

7 hang power clean 70/45kg
7 bar facing burpee

for 20min

hang snatch + snatch

• find a heavy complex

3 rounds
12+12 db walking lunge
- rest 90sec
6-8 strict chin up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

For time:
50 db box step overs 45/35 lbs
40 db deadlift
30 shoulder to overhead
20 walking lunge
10 devils press

• käsipainot roikottaen

Tc: 13 min

-Movements / Efficiency
-Strategy
-Practice rounds

3-3-3-3-3

4-4-4-4-4