Back Squat

5 sets of 5 @ 65 - 75%

Go Every 3:00

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x1+2reps@60-70%
then 10 min emom
1 snatch @75-95% of 1rm (power or squat)

Strenght
Pause Front squat 5-3-2-2-1-1-1 reps, build to heavy single in 15 minutes (no failures)
rest as needed bwn sets
50/60/70/80/85/90/95% of 1rm example.

prep for metcon
5-3-1 reps of double kb front squats and 1-1 rope climbs or 1-1-1 short rope climbs

Metcon (80-90% effort)
For time 15-12-9-6-3 reps
double kb front squats @16/24kg's
4-3-2-1 reps
rope climbs
or
5-4-3-2-1 reps
short rope climbs (no jumps)

Same weight or build up heavy 5
Rest 2-3min between sets

In 7 mins x 2 sets
20 Medball clean @9/6kg
20 Push press@1x22,5/ 15kg (10/10)
20 DB Box step over@50cm , single dumbbell
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

In 7 mins x 2 sets
20 wall ball @9/6kg
20 alt. Db Hang Cl & Jerk @22,5/15kg
20 box jump @60/50cm
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

Askelkyykkykävely

Penkkipunnerrus 6*5

Mave 6*5

7 sets:
1 Snatch Balance
Set 1: @70% 1RM Snatch Balance
Set 2: @75%
Set 3: @80%
Set 4: @80%
Set 5: @85%
Set 6: @90%
Set 7: @90+%
- Rest as needed btw sets

-hang snatch pull+ hang squat snatch
*2min rest
*build by feel

Askelkyykkykävely käsipaino pään päällä