A. Teknik, 10 min
Strict HSPU/HSPU

For RX+ Athlete:
EMOM5 
3 strict HSPU
4 Kipping HSPU

B. Styrka, 10 min
Superset:
Floorpress 4×6 @75%
“Strict” Bent over row 4×12 @same weight

C. EMOM12 
Min 1: 3-5 Strict CTB + 6 Burpee
Min 2: 12 V-ups
Min 3: 6 DB cleans + 6 DB STOH, 22,5/25 kg
Min 4: 4 Man makers

D. Metcon, AMRAP14
5 Hang power snatch 50/35/25 kg
10 Pullups
5 Push press
10 T2B

Each round increase with 5/2,5 kg

Olypass

A. Snatch warm up 

B. 3 position power snatch (hip, above knee, floor)
5 x 1 

C. Snatch pull to hold + dip power snatch
6 x 1+1 @70-85%

D. Floating deadlift
4 x 3 @90-100% 1RM snatch

B.