140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg