A1. Deficit Dumbbell Reverse Lunges 3 x 6-8

6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges

30 sec rest btw. legs
each side

A2. Dumbbell Floor Press 3 x 8-10

8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press

3 sec ecc.
each side

B. Metcon

8min AMRAP
15 KB-SDLHP
10cal Echo Bike
15 DB-Push Press
10 Ring Rows

C. Accessoires

3 Sets:
8-10 KB Side bends (each side)
8-12 Love taps over KB
20-30 sec Star Side plank

A. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

rest ~1min

B. Intervals

4 sets of:
2min on 1min off

6x10m Farmers walk
15 Push ups
max cal Echo Bike in remaining time

A. Mixed Modality Endurance

2 rounds
(All parts in Zone 2 / Nosebreathing where possible)

1.
6 min Row for Calories
Into
3 min Amrap of
8 Downups
12 medball Ground to Overhead (20/14)

2.
6 min Echo Bike for Calories
Into
3 min Amrap of
8 situps
12 medball Bearhug squats (20/14)

A. Clean and Jerk Build up Emom

EMOM30

8 sets
1 powerclean
1 pushpress
1 Tall Splitjerk

10 sets
1 powerclean with deep catch
1 splitjerk with 3s pause in dip and catch

12 sets
1 squatclean
1 splitjerk

A. Power Snatch 6 x 1

1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch

B1. Back Rack Walking Lunge Step 2 x 8-12

8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step

Work with 60-70% of last week

B2. Strict Deficit Handstand Push-Up 2 x

Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up

Max effort with 1-2 RIR. Only work with deficit if you can do 15+ from the floor

C. Low Impact Metcon

Amrap10
200m Run Indoor
8 Burpee Broadjumps
4 High Catch Boxjumps with stepdown (24/20")