140 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 55
- BCTB x 10
- KCTB x 3 reps x EMOM8

2.WL
A. Snatch pyramid work
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50

New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
37 kg

3.Pause front squats
Every 2 minutes x 4: 2 Pause front squat >
Barbell hip thrust x 8 x 65 kg

4.Accessory
30 s. work, 15 s. rest x 3 rounds:
1. Side plank hold, right
2. Side plank hold, left
3. Landmine rotations
4. Forward stepping lunges, alternating - 45 kg