Warm-up
1x 300m run
2x 8 hollow rocks
4 plank to push up each arm
2x 5 scapula pull ups
5 ring rows
5 push ups

Weightlifting
Bench Press (1×3)
e2mom 12
3 bench press 30/35/40/45/50/55kg
3 plate hops (hands)

*work up to a weight that feels heavy but not slow
Bent Over Row (1×1)30 – 55kg
e2mom 12
1 2pos bent over row
3 explosive kb rows each arm 25kg
*work up to a weight that feels heavy but not slow

scapula stability + max reps push & pull (2 Rounds for reps)
3x
6I’s
4 T’s
2 Y’s
30sec rest
max reps pull ups 14/8/8
30sec rest
max reps push ups 35/22/23
1min rest

Metcon (Time)
4rft
10 swings 24/16
7 thruster 30/20
5 burpees
30sec rest RX 4:42
(10min timecap)

Training
2×5 clean 60/65/70% of goal weight(!?) 42/45/48kg
front squat 2×8 60/65/70% 1RM
50/53/57kg

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