In 15min as far as possible
10 DU, 2 HSPU
20 DU, 4 HSPU
30 DU, 6 HSPU
40 DU, 8 HSPU
50 DU, 10 HSPU
60 DU, 12 HSPU
70 DU, 14 HSPU
80 DU, 16 HSPU
90 DU, 18 HSPU
100 DU, 20 HSPU

21-15-9
Deadlift 70/100kg
Pull up / C2B Tc 8min

REST 2min

Box over Burbee
HspU Tc 8min

REST 2min

Wall ball
KB swings 32/24kg Tc 8min

Rest 2min

DU’s 63-45-27
Hs walk/ box walk 21-15-9 m or taps

Every 75sec
1.-6. Rounds 3 Snatches @50-60%
Every 90 sec
7.-12. rounds 2 Snatches @ 60-75%
13.-18 rounds 1 Snatch @75->

E 90s 10 rounds

PC + C&J

Start 75-80% ->

Weightliftining

Every 30s x10
2 Power snatch 70-75%

1min rest

At 06:00


EMOM7
2 Power snatch
Build up to heavy

2min Rest

At 15:00
EMOM5
5 TNG Power snatch
80% of daily double in power snatch

For time:

• 10x500m rowing intervals.
• Rest 60s. between the efforts.

• Practice rebounding the bar right back up from the shoulders.
• use 40-50% of 1RM
• Rest 2-3min

4-5 Rounds for quality:
12 Alt. double DB hammer curls
12 Skull crushers

Do as a superset. Rest 60-90sec btw rounds.

5 Rounds For Reps:
1min Row cal.
1min Burpees
1min DU
1min Rest

3 rounds for quality:
10 Double DB bent over row + straight legged deadlift
20m Walking step-over lunge 2xDB/KB