6min amrap:

• 3 raaka tempaus (N 35kg /M 50kg)
• 15 wall-ball 3m (N 6kg / M 9kg)

2 Sandback over shoulder (60/45kg)
4 Push up
8 Air squat

6 x Every 2:00

Heavy Squat Snatch Double

“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

Snatch Pull + Hang Snatch High Pull + Snatch High Pull

8 x (1+1+1) x 75 - 90%

SO 2:00

EMOM 6

(2 x Muscle Snatch ) + Power Snatch @30 - 40%

Snatch High Pull + Squat Snatch (Above knee)

7 x (1+1) x 70 - 85%

SO 2:00

Go out!

Warm up: 20min walking / jogging

Exercise: E2MOM for 40min

1. Run at an ascending pace for 2min
2. Walk for 2min (at such a rate that your heart rate drops)

This exercise can also be done as an uphill run for 40min

1. Run to the top of the hill at an ascending pace
2. Walk down at a calm pace

AMRAP 15

20 pistols alt.
20 Push Ups
10 Pull Ups

For quality:
With kettlebell:
6-8/hand One hand Hang snatch
6-8/hand Front rack Reverse lunge
6-8/hand Hang Clean + Push press
10-20 Ab twist

• Rest as needed.
• Focus on quality.
• Max 18min.