AM: 30 min
90 s. run/60 s. walk
4.05 km, 7.24 min/km
HR 125

PM: 165 min
WU for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
3x80 % - 44 kg
2x82-85 % - 46 kg
1x87-90 % - 48 kg
2x80 % - 44 kg
3x75 % - 42 kg
- New set every 3 minutes

B. Snatch pull (2 s. pause below the knee")
4x2
"2 reps in the tank"
- New set every 2 minutes
- 60 kg

C.Snatch balance + OHS
3x1+1
"2 reps in the tank"
- New set every 2 minutes
- 44 46 48 kg

3.Accessory
EMOM12
1. 5+5 Landmine rotations > 40 s. w. plank hold 15 kg
2. 40 s. Double KB overhead reverse lunges, alternating - 2x8 kg
3. 4+4 One leg jump to low box/plate pile - Rogue bench