110 min
Warm up for 15 min

1.WL
Every 20 s. for 20 lifts:
Snatch
- 40 kg

2.Metcon
5 rounds of 3 min on/1 min off:
Tough set of UB pull ups - 12
10 Clean and jerks 60/40 kg - 35 kg
1-2 Rope Climbs - 1
Max effort Run for meters
Reps: 144, 177, 175, 190, 210

3.Accessory
A. 4 supersets:
8 shoulder press - 25 27 28 28 kg
8/s bulgarian split squat - 25 lbs

B. 3 supersets:
12 side lateral raise - 10 lbs
15 GHD sit up
8+8 bicep curls - 20 lbs