145 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. High-hang snatch
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 46 kg

B. Snatch pull with 3 s. first pull
4x4x95-100 % of your 1 RM snatch
Rest 2 min between sets
- 55 kg

C. Snatch balance
3x2
"0-0.5 reps in the tank"
New set every 2 minutes
- 40 42.5 45 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
3. Wall facing HS hold + shoulder taps - 20 reps