A1. Goblet Squat 3 x 8-12

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

with 4sec. ecc.
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

Every 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals

A. Snatch Balance

5 Sets:

1 Heaving snatchbalance; 1 snatchbalance @60%

B. Snatch Complex

5 Sets every 90 sec.

1 hangsnatchpull; 1 hangpowersnatch; 1 Overheadsquat

A. SKILL

Practice Ropeclimbs for 15 min

- footwrap technique in seated/standing position
- efficient first pull from standing position
- climb rope with as few pulls as possible
- Do 2-3 RC as fast as possible

B. Metcon

4 rounds of:
15 DB-DL @2x22,5/15kg
12 alt. DB-FR rev. lunges @2x22,5/15kg
9 Burpee over DB´s

B. Metcon

4 rounds of:
15 DB-DL @2x22,5/15kg
12 alt. DB-FR rev. lunges @2x22,5/15kg
9 Burpee over DB´s

A. Power Snatch + Hang Snatch + Snatch 7 Sets

Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch
Power Snatch + Hang Snatch + Snatch

B. Front Squat 3 x 6-8

6-8 Front Squat
6-8 Front Squat
6-8 Front Squat

Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

C1. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

rest 60-90sec.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

C2. Weighted Pull-Up 3 x 4-6

4-6 Weighted Pull-Up
4-6 Weighted Pull-Up
4-6 Weighted Pull-Up

rest 60-90sec.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9