150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 10 min
- 20 m.

B. EMOM6:
1) 6 bfly pu
2) 6 kip. hspu

2.WL
A. Power snatch
Touch n go 5 RM - 5 kg
25 30 32.5 35 37.5 kg

B. Every 20 s. for 10 minutes:
Power snatch @ 5 RM weight
37.5 kg

3.Strength
A. Back squat 5 x 2
- Build to challenging weight. RiR 2-3

4.Conditioning
A. BMU pratice - 4 x 3

B. 4 Rounds for Time:
8 DB box step overs - 35 lbs
6 Bar muscle ups
30 m sled push @ medium weight - 40 kg
Tavoiteaika: 12-13 min
Time: 13.03
HR 171/184