Back Squat

5 x 5. Across same weight.

Go Every 2:30

Rest day - what did you do?

500m ski/row
then
3x
7 z press e/s
7 Mu ring row
30s. of 45 degree wall hold

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Play time with HS walk
- see how far you can walk
- see if you can walk over obstacles
- play with different variations of scale: walk of the wall, walk to wall, side walk on the wall etc

6 x 5min A,B,A,B,A,B
A) 5min amrap
Row/bike/ski
-tasainen rauhallinen vauhti

• -rest 1min between amraps*

B) 5min amrap
15 KB swings
10 Goblet squats
5 push up/HSPU

• -rest 1min between amraps*

Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
20 band pull aparts + 5 pass thoughs
20 Mountain climbers
then weightlifting skill for few minutes and start working sets

Strenght
Snatch 8x3reps, building in weights keeping technique. Power or squat.
rest 1-2 min bwn sets
Slow Snatch Pulls/High Pulls 3x5reps, building in weights
rest 1-2 min bwn sets

Metcon
Emom 10
3-5 burpee pull ups OR 4-6 burpee + 4-6 ring rows

Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm db row
16 air squats

Skill
Handstand push up training for 10 minutes

Strenght
Thruster 5x5 reps@building in weights
rest 1.5-2.5 min bwn sets

Metcon
2x40 sec jump rope + 10 double db/kb push press
2x40 sec jump rope + 10 double db/kb front squat
2x40 sec jump rope + 10 double db/kb thrusters
you go, i go alt time with partner always 1 set.
scale jump rope to cardio machine if needed.

Max Dips

3 sets of 8 reps of snatch deadlift

A.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 80%×2 85%×1 90%×1

B.1) Clean & Jerk
60%×2+1 70%×2+1 80%×2+1 85%×2+1 90%×1+1 80%×2+1 85%×2+1 90%×1+1

C.1) Front squat
60%×3 70%×3 80%×3 85%×3 90%×2 80%×3 85%×2

D.1) Strict press
4×3 heavy

E2MOM x 5-8

20-30s hollow hold, remaining time easy pace bike (recovery zone)