4 sets of

0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:30 @ 95-100% FTP20

– Bike 4 min @ 40 - 50 % FTP20 between sets –

3 rounds of
30s. work, 30s. rest
ring plank hold
hamstrting bridge march
banded good mornings

Snatch Complex

5 x 1 Snatch Pull + Hang Squat Snatch. Build up to ~70%

Go Every 1:45

4 rounds for quality

12 DBL KB gorilla row
20 laying hamstring curls

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-Strengthen posterior chain and upper back for balance and injury prevention.
-Move with control, not speed.

4x 2 Power Clean + 2 Hang Squat Clean + 2 Front Squat

• Build Up to heaviest set

Chin-Ups ( Build in heavy )

4-3-2-1-2-3-4

Go every 2:30

4 rounds of
20 seated wall slides
10 partner MB toss (each)
20 hip bridges

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Goal & Intensity
-Prepare the shoulders and upper body for a strong, safe bench press and build to a heavy triple.
-Shoulder mobility, upper-back activation, and glute support for better pressing mechanics.

For time :

21-15-9
Front Squats 42,5/30kg
12-9-6
Bar Over Burpees ( you may step over bar )

TC 5

1) Row/Ski/Assault
2) 6 GTOH (70/50kg)
3) rest

5x 3-position Snatch (hi-hang, hang, floor)

• Build up to max weight