135 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 20
- BCTB x 10 (singles)
- KCTB x 30

2.WL
A. Snatch pyramid work
1x3x75 % 40
1x3x80 % 42
1x2x84 % 45
1x2x87 % 47
1x1x90 % 50
1x1x94 % 52

B. Snatch consistency work
EMOM8
1) 3 TNG Squat snatch - 35 kg
2) 8-12 Box jump overs

3.Tempo front squats
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
x 65-70 %
- 45 kg

4.Accessory
A. 4 rounds of:
20 s. OH hold (snatch grip)
10 s. Rest
20 s. OHS
10 s. Rest
- 15 kg

Rest 60 s.

B. 4 rounds of:
20 s. Reverse lunges
10 s. Rest
20 s. Good morning
10 s. Rest
- 15 kg