Ke 6.2.

a) emom 8’

3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

3x snatch (3sec pause above knee)
2x 50%
2x 55%
2x 60%
2x 65%
NOTE! Add weight from prev week approx 2,5-5% if your form allows.

c) Speed work, e3m x 6

1. Set

emom 3’

4x max high bxj

2. Set

45 sec afap
45 sec slow
45 sec afap
30 sec slow

3. Set

Emom 3’

3x 5m sprint run, afap

Ti 5.2.

a) Skill practice for 20 min

hs/ hs walk progressions

B) 3-4 rds, rest as needed

25/20 cal Row @heaviest gear
10 wb ohs
8-10 db/kb press in split
10 banded pull throughs
30 Du’s

Ma 4.2.

a) e2m x 4

3x tempo BS @50%
6s down, 6s up

b) e2m x 4

7x FS + 3x BS @70% FS

c) e2m x 4

4x press + 2x push press @75% press +add weight from prev week 2,5-5%

d) emom 10, core work

20x heel taps
10x plank knee to elbow

Su 3.2.

rest

La 2.2.

a) e2m x 5

8 Deadlift @70% 1rm

b) e1,5m x 10

10 kipping pull up/ butterfly pull up
8 + 8 one arm kb/db bent over row

c) emom 10′ core work

10 kb weighted hip extensions
10 rotating plank

Pe 1.2.

a) emom 8′

3-4 snatch drop @easy weight, focus on technique

b) e1,5m x 8

3x snatch (3 sec pause below knee)
2 rds @50%
2 rds @55%
2 rds @60%
2 rds @65%

c) e3m x 6

1. set

10 kb/db hang C&J
10 box step over burpee

2. set

row 45″ afap
row 45″ slow
row 45″ afap
row 45″ slow

3. set

1 round Cindy
3 rounds/150m run around gym (1 round is 50m)

Scale if needed!

To 31.1.

rest

Ke 30.1.

a) Skill practice

for 20min Bar/ ring MU practice

b) 3-4 rds, rest as needed

10 banded pull throughs
8 + 8 one arm ring row
8-10 kb/db press in split
1-2 rope climb
30 Du’s

Ti 29.1.

a) e2m x 4

3x tempo BS @50%
6s down, 6s up

b) e2m x 4

6x FS + 4x BS @70% FS

c) e2m x 4

4x Press + 2x Push press @75% Press

d) emom 10’ core work

5-15x bar Ab roll
10x superman hold

Ma 28.1.

a) emom 4

3 max high bxj

b) e1,5m x 6

2x pc + 2x pj @n 70% pj

c) e1,5m x 6

unbroken set

1x clean pull + 1x hang clean
find heaviest set of the day

d) emom 10’ speed work

20 lunge jumps
4x 10m sprint run

Su 27.1.

rest

La 26.1.

a) e2m BS

4 x 10 @50%

b) e1,5m Press

4 x 10 @50%

c) emom 6′

5 thruster @press weight

d) Core work 2 rds

30″ burpee
30″ side plank left
30″ russian twist
60″ Full plank
30″ bicycle crunches
30″ side plank right
30″ mountain climber
60″ REST

Pe 25.1.

1. emom 6′

1 clean deadlift + 1 clean pull + 1 clean high pull @easy weight

2. emom 5′

3x high hang power clean @easy weight

3. emom 5´

1 high hang clean + 1 hang clean + 2 power jerk @easy/mid weight

4. e1,5m x 6

2x clean + jerk (split) @moderate weight, focus on correct technique

5. e1,5m x 6

1 clean @find heaviest lift of the day

To 24.1.

rest

Ke 23.1.

e3m x 12 (rest rem time)

1. set

15/10 cal row
2 rope climb or 2x 20″ rope hang
30 Du’s

2. set

6x 15m sprint run
10 alt kb/db snatch
10 bxj

3. set

10 ab roll @bar
30″ side plank left
30″ side plank right

Ti 22.1.

1. emom 5′

5 x snatch deadlift @ bar

2. emom 5′

5 x snatch high pull @bar

3. emom 5′

5 x ohs @bar

4. emom 5′

5 x snatch balance @bar

5. emom 5′

5 x muscle snatch @bar

6. emom 6′

1x snatch high pull + 2x power snatch @easy weight

7. emom 6′

1x snatch pull + 1 snatch @easy weight

Ma 21.1.

For 45 min, rest as needed!

20 lateral box step over
2 rds around gym oh walk @pick object
20 wb clean + jerk
800/700m row @easy gear
2 rds around gym farmer walk @double kb
20 knees 2 elbow
2 wall climbs, 5 sec hold at top
2 skin the cat
15m +15m banded walk

This is a low resistance and hart rate practice!

Su 20.1.

rest

La 19.1.

4 sets, each 10 min following 2 min rest.

1. set

Row 10′

1min high intensity
1min low intensity

2. set

emom 10′

1-2 rope climb or practice rope climbing

3. set

amrap 10′

5 wb
5 wb c&j
5 wb ohs

4. set

emom 10′

30 Du´s

Pe 18.1.

a) e2m x 5

pause deadlift (2” stop at knee) @55% 1rm +5-10kg prev week

b) e1,5m x 10

5x chin up (strict/weighted/band)
8x bent row

c) emom 10’ core work

10-20 abmat situp
20-40” wall plank