Toes To Bar

1 x Sub Max Set
1 x 80% @ Sub Max Set
1 x 70% @ Sub Max Set
1 x 50% @ Sub Max Set
1 x 70% @ Sub Max Set

Go every 2:30

BikeErg intervals

4 Sets of :

6:00 @ 105 - 115%FTP20

• Recovery 6:00 -

Snatch DL + Hang Snatch

2 x 2 @ 65%
2 x 2 @ 70-75%
3 x 1@ 80-85%

WEIGHTLIFTING

2-position Hang Squat Snatch (above/below the knee). Touch and go reps. (3/3) 

Every 60-90sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@ RPE 4 (2-4 reps in the tank)

Not all out efforts. Speed under the bar!
Target: add 2,5-5% compared to last week.

Active recovery: jog, walk, foam roll, stretch.
Post your recovery method for comments and ideas for others.

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @55-75%

AMRAP 20
400m Run
Max set of Strict Pull-Ups
Max set of Strict Ring Dips

5 x E2,5MOM
5 deficit deadlift
- leave 2-3 reps in the tank

5x10 Bench or floor press

Accumulate 2:00 L-Sit Hold

-Then-

5 Rounds For Quality:
40m Handstand Walk
20 Syncro Lunges

-Then-

Accumulate 2:00 L-Sit Hold

*atheletes will divide the time on the L-Sit and distance on the Handstand Walk