Run

8 x 400m, rest 1:30 btw sets

• 3-3-3-3-3 of:
BB Squat Snatch from Blocks
95% Heavy 3-3-3-3-3 reps
Use 95% of load (Heavy) used last week.

• 7 Round of:
BB Power Snatch (70/45Kg) 3 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 7 reps

not for time

30 strict ttb
50 Russian twist 20/14p
30 strict pull ups
50 windmill

run
8x400m, rest 2:00 btw sets.

20 Min AMRAP of:
Handstand Push Ups 20 reps
Pistol Squats 20 reps
Row 500 m

Deadlift 5x8@65-75%, 10 cm deficit under feet

Btw sets 3 high box jump

A: E2M for 12min
Build up to heavy 1 rep Push Press in 6 sets

B:5rft
20 farmer carry reverse lunges
10 Dynamic push ups
5 Strict chin ups/ring rows

EMOM 8
a) 0:30 L-sit hold on bar
b) 0:30 ghd back extension hold

clean pull + clean + push jerk

10 x 1+1+1@70-85%

Squat snatch, pause on knee

7 x 2 @ 70-85%

For time

30-20-10
Front squat
power snatch

M: 45kg
W 30kg