8 DB Snatch alt 32/22.5kg
6 T2B

With a Partner
7 round each
Partner 1: 200m Row / Partner 2: KB Farmer Hold during the row
10 Goblet Squats
10 Russian Swings

Alternate between Row and Hold each round. You'll do 7 sets of each.
After the row is complete, both partners do the squats and swings using one KB each (same KBs as used in the hold)
Timecap: 30 mins

Extra: Banded Pushdowns: Accumulate max reps in 3:00

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch pull
3x3 115% of 1RM snatch
start, below knee, mid thigh, no ext.

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Snatch
in 15 min built up to todays 80-90 % of your 1 RM
snatch high pull + high hang snatch + snatch balance

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• RPE 9
• technique first -mark 3 of your heaviest lifts

EMOM 16:
Minute 1: 5 High Box Jumps @75/60cm
Minute 2: 10 Hanging Strict Straight Leg Raises
Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
Minute 4: 20-30 Barbell Rows @42.5/30kg

Weights light and fast, unbroken sets.
Adjust for 15-20 seconds rest per interval.

Aerobic conditioning

For 12 minutes
3-2-1 min row
3-2-1 min shuttle run

Then

For 12 minutes
2 wall walk
15 squat
20m farmer's walk 2x24/16

Easy pace through the workout

10-8-8-4 V.2/120s

10-8-8-4 V.2/120s

15 Intervals
New interval every 2nd minute; 5 intervals of each (A, B & C) with 2 min rest between (A, B & C).

• Choose your starting calories goal and add 1 cal of each interval. For an example; 1st interval 15 cal, 2nd interval 16 cal etc...

A.
Bike

B.
Row

C.
Ski

5x 1+1+1+1 @70-75%

4x 1+2