Odd minutes:
4 x High box jumps
Even minutes:
3-position snatch

In 25 minutes:

Back squat 5 x 10 (use same weight in every set). Rest three minutes between sets

Go according to your program.
Write down your sets and reps.

Deadlift, 65% max

12 - 12 - 12

21-18-15-12-9-6-3 reps for time of:
– Thrusters (43/29 kg)
– Bar Facing Burpees
TC: 22 min
With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete 21 Thrusters and 21 Bar Facing Burpees, then 18 Thrusters and 18 Bar Facing Burpees, down to 15, 12, 9, 6, and 3 reps.
ZONE 5 – Go as fast as you can!

4 x 10
AHAFA

3-position snatch
High hang - hang - start

Build up to 75% in 15min!

2 - 2 - 2 - 2

Technical max every set (1 rep reserve every set)

4 x 10 @ 60%

50min of work:

1 min : 1 min

0-10min Goblet squat- Lying Pass overs
10-20min Shuttle run- Dragon w/elbow
20-30min Samson stretch- Lat Pull Down
30-40min Cossack squats - Arch Rock
40-50min Muscle clean - Squat to Hamstring