A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A1. Heel Elevated Goblet Squats 3 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

A2. Ring Pull-Up 3 x 4-6

4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up

B. Metcon

10min AMRAP of:
12 Single Arm DB-Push Press (6 each arm)
8cal Echo Bike
12 Single Arm DB-Snatch (6 each arm)
8cal Echo Bike

C. Accessories

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
10-15 DB-Sidebents (each side)

A. 5 Rounds of

5 Rounds of:

20 WallBalls
10 Pull ups
400m run
30 KB Swings

rest 60 secs btw sets

A. Powersnatch + OHS Cluster

6 sets
1+1.1+1.1+1 Powersnatch + OHS (rest 15s between 1+1 sets)

Rest 90s

B. Finisher

Amrap5

Alt. SA Heavy DB C/J

A. Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat 5 x 1

1 Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
1 Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
1 Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
1 Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
1 Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

Snatches are from floor / low hang / hang

B. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

Work at RPE 8-9 in all sets. Add more weight from last week as long as you stay at RPE 8-9

C. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

Rest 60s after each leg (DBs in Farmers position) / Go heavier than last week if possible

D. Nordic Hamstring Curl 3 x 6-8

6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl

Work YGIG with a Partner. Focus on slow eccentrics

E. Core Finisher

3 sets no rest

10 palloff press / side
20s copenhagen plank per side

A. Zone 2 Endurance

Amrap40 min in teams of 2 (Nosebreathing if possible)

Partner A: Runs 200/400/600/800m

Partner B: Rows As long as Partner is Running

Switch when Partner is done with the 200m and then the Partner Runs the same distance. Then both Partner do the 400m and so on. When both Partner finished the Run of 800m start over again at 200m.