A. Squat mobility

Ankle, Knee, Hips mobility and Stability

A. Snatch Complex

Every 1:30 x 8:
1 snatch high pull
1 snatch

- complete the snatch high pull with +5-10kg of the snatch weight. -> ie. Complete the snatch high pull, then remove 5-10kg and complete one snatch

- build over sets, pull is always heavier than snatch

B. Accessories

5min AMRAP:
Max reps empty barbell/training barbell power snatches
-every break complete 10 banded OHS

into:

3 rounds:
10 banded good mornings
20 jumping lunges

A. Deadlift 5 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

B. Workout

12min AMRAP of:
12 alt. DB-Box step ups
12 single arm DB-Push press (6 each side)
12 KB-SDLHP

A. 35 minute AMRAP of Rowing, Run with Medballs, and Running

Row
Run with Medball
Row
Run

> moderate pace (60%)

A. Hang Power Clean 4 x 3

3 Hang Power Clean
3 Hang Power Clean
3 Hang Power Clean
3 Hang Power Clean

B. Conditioning

3 rounds of:
1000/900m row (togehter)
then
15/12cal Echo Bike
10 DB-GTOH @2x22,5/15kg
- as YGIG per round -
then
75 DU´s
10 DB-Front Squats @2x22,5/15kg
10 T2B
- as YGIG per round -

C. Accessories

3 sets no rest
in prone positon:
10 reps of each: Y-shrug, W-shrug, W-Press, A-Shrug, T-shrug (use no weight or small plates - no resting your arms or hands on the floor btw reps or movements)
8-12 Hollow rock into L-sit on plates
10-20sec. Copenhagen plank (each side)

A. Jumps

6 sets
3 seated tall Boxjumps
Rest 45s

Jump from a bench to a high catch position
(legs as straight as possible)

B. 1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk 7 Sets

1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk
1 Power Clean + 2 Front Squats + 1 Push Press + 1 Split Jerk

C1. Single Arm Kettlebell Fr Carry 3 x 50

Single Arm Kettlebell Fr Carry
Single Arm Kettlebell Fr Carry
Single Arm Kettlebell Fr Carry

C2. Single Arm Ring Plank 3 x 15-20 Seconds

Single Arm Ring Plank
Single Arm Ring Plank
Single Arm Ring Plank

Both movements are per side
Scale Single arm Ring plank to regular Ringplank or Plank for 40s