145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
Build up to heavy double in 10 minutes
+ 2x2 -30%
- New set every 3 minutes
- 42.5 45 47.5 50 35 35 kg

B. Snatch pull (normal tempo)
4x3
"0-0.5 reps in the tank"
- New set every 2 minutes
- 65 kg

C. Snatch balance + OHS
3x2+1
"0.-0.5 reps in the tank"
- New set every 2 minutes
- 42.5 45 47.5 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 3 x 30"
2. 8 Heavy hip thrust - 70 kg
3. 5+5 Landmine rotations - 30 s. w. plank 15 kg