Aamu: 110 min

Skill: HSW practice for 40 min

1.Weightlifting
B. Behind the neck split jerk – 12 x 2 @ 65+%, go every 60-90 s.
30 32,5 32,5 / 35 35 35 / 37,5 37,5 40 / 40 42,5 42,5

2.Aerobic work: 25 min easy AB
132/145

Ilta: 110 min

A. Snatch – 15 x 1 @ 65+%, EMOM. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
35 35 - 37,5 37,5 / 40 40 42,5 42,5 - / - 45 47,5 50 -

2.Strength
A. Back squat – 4 x 3+ reps @77.5-82.5%, rest 3-5 minutes
Last set 6 reps

3.SPP (Conditioning)
A. For time
6 rounds of:
8 DB snatches, alternating @ 30/20kg (65/45lbs) > 25 lbs
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 10.00

THEN directly into

6 rounds of:
8 Thrusters @ 40/30kg (95/65lbs) > 20 kg
8 Pull ups
8 Bar facing burpees
Time cap. 16 minutes
Result: 2 + 8 pull ups

176/188

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow