AM: 125 min

1.Warm up
A. EMOM25:
Min. 1-3: AB
Min. 4: 5 strict pull up + 5 push up + 10 air squat
Min 5: 15 KBS

B. Movement prep

2.Front squat
A. Pause front squat
Build to heavy single

B. 3x1 @ 90-95 % of max

3.Segmented Snatch deadlift
4x5 @ 90-95% of Snatch max
- 4x5x52.5 kg

4.Strength accessory
A. 4 supersets:
5+5+5 Bicep curls
10 s. Bicep curl hold at parallel
- 7 8 8 7 kg

B. 3 sets:
8+8 single arm DB row - 15 15 15 kg
12 low cable pulley - 35 35 40 kg

C. DB Lateral raises 4x20
- Rest 90 s. between sets
- 2 2 2 3 kg

D. 2 sets:
12 scap pull ups
12 scap push ups
12 LYTP

E. EMOM7: abs

PM: 45 min
3 min run / 1 min walk
7 km, 6.27 min/km
HR 129/153