5 sets of Overhead Squats
Set 1: 5 @55%
Set 2: 5 @60%
Sets 3-4: 4 @65%
Set 5: 5 @55%
- Rest 2min btw sets

Optional strength
3x 12+12 bulgarian split squat kb`s/ front rack

Warm Up
3 rounds
15/12 cal air bike
5 muscle snatch + 5 snatch grip push press behind neck
5 pause wall squats
:20-30 wall walk hold on half way, activate midbody also

Strenght
Overhead Squat 4-5x5 reps @1x60/1x65/1x70 and 1-2x75% of 1rm.
rest 1.5-2.5 min bwn sets
Flat Foot Snatch High Pull + Power Snatch 5-7x1+2reps@60-75% of 1rm power snatch
rest 1.5-2.5 min bwn sets

Metcon
For time
21-15-9 reps
Calories Air bike
Walking lunges farmers hold @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories Air bike
Front rack walking lunges @2xrx dumbbells
rest 1:1
12-9-6 reps
Calories Air bike
Double db oh walking lunges @2xrx dumbbells
(Scale to single arm or on weights if needed)
Women Calories on air bike goes 17-12-7, 12-9-7, 9-7-5, lunge reps the same.

Accessory Work
3-5x12-15 banded strict pull ups
2-3x12-15 reps standing single db tricep extension
3-4x40-60sec bear hug sandbag hold
rest as needed

5 Rounds for time:
4 Shuttle Runs 15m (7,5+7,5m)
8 T2B
30m Skillmill Sled Push 9/8
5 Devil’s Presses 2x20/15kg
8 Box Jumps 60/50cm

EMOM 8:
Odd: 30sec of Handstand Hold
Even: 2-3 Wall Walks

BEC 45

30 Shoulder Taps
30 Single Leg V-Ups
50/40 Calories Any Machine
20 Deficit Push-Ups
20 Single Leg Toes to Bar, alternating
50/40 Calories Any Machine

10sets every 90s:

4x 2 hang squat snatch 70-77%
6x 1 hang squat snatch 77-87%

4x 2 hang power clean + 2 jerk 70-80%
3x 2 hang power clean + 1 jerk 80-83%

4x 3 hang power clean + 3 push press

Moderate weight / Not too heavy

"IGYG”

40 Box Jump

40 STOH 30/40kg

40 Pull up

40 Push Up

.

-> HR 70-80% of MAX