145 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 45
- BCTB x 10 (singles)
- KCTB x 5 x EMOM6

2.WL
A. Snatch pyramid work
1x3x80 % - 44
1x2x85 % - 47
1x1x90 % - 50
1x3x85 % - 47
1x2x90 % - 50
1x1x95 % - 52
- New set every 90 s.

B. Snatch consistency work
15 Squat snatch x 65 % for time
- 36 kg
- 2.33

3.Pause front squats
Every 2 minutes x 4
1 Pause front squat
- 50 55 57.5 60 kg

4.Accessory
40 s. work, 20 s. rest x 3 rounds:
1. Landmine rotations with split jump - 10 kg
2. Chinese plank (posterior chain)
3. Plank hold + rotation to side plank, alternating