EMOM8:
a) 3-6 push up + 6-12 sit up
b) 10-20 russian kbs

Target: work ~30-45s / interval.

RUNNING INTERVALS

Warm-up:
1600m Run

Then

3 rounds of:
800m Run, light/moderate (zone 2)
Rest 1:30
600m Run, moderate (zone 2-3)
Rest 1:30
400m Run, moderate/fast (zone 3-4)
Rest 3:00

———————OR———————

SKI INTERVALS
3 rounds of:
1000/900m Ski / Row, light/moderate (zone 2)
Rest 1:30
750/700 Ski / Row, moderate (zone 2-3)
Rest 1:30
500/450m Ski / Row, moderate/fast (zone 3-4)
Rest 3:00

EMOM 15 (3 rounds), alt btw:
- 2 Skin The Cats
- 3 Wall Walks
- 4 BMU
- 10 GHD Sit-ups
- 40 DU

1min max pistols

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

__

SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

---



CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

---

ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15

---

(OPTIONAL) CONDITIONING

3 Rounds for time:
50 Air squats
40 Hip extensions
30 Push-ups

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 miutes Jog

SKILL 4/4
12 min skill of your choice

OPTIONAL COOL DOWN
5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

21-15-9 reps for time of:
Deadlift 70 kg
Strict ring dip

Time cap: 15 min