AM: 80 min
Warm up for 30 min
1.Conditioning
12x90 s. on/ 90 s. off:
A) 12 cal Ski + Max effort KB Snatches 16 kg
Reps: 10 10 10 11 12 13
B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
Reps:12 12 12 12 13 14
Cool down for 15 min

PM: 135 min
WU for 30 min
- 20 HSPU + 40 bfly + 10 m. HSW
1.GS
A. Ring muscle ups
- RS
- TWB
- HTR
- 2 S + MU 11 x 1
- 2 S + MU + HTR 2 x 1+1
- Total of 13 MU

2.WL
A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

B. Snatch + Overhead squat
3 attempts to max. Lift every 3 minutes.

3.Strength
A. 4 sets: - not done
6+6 Single leg RDL
10 Heel elevated Goblet squats
20 Landmine twists
- Rest 90 s between rounds-