160 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1

2.Chest to bar
- Bfly x 20
- BCTB x 25 (singles)

3.Metcon
5 sets, faster each round:
8 Power snatches 30 kg
12 Cal Row
8 Power snatches 30 kg
- Rest 2 min between sets
- Times: 2.57, 2.50, 2.47, 2.44, 2.33
- Max HR 184

4.Strength accessory
A. 5 sets:
6 Supinated Bent over row - 50 kg
12 DB bench press - 30 lbs

B. Heel elevated Goblet squats @ 3011 Tempo
- 3x10x10 kg