Warm Up
3x40/20/10s rowing, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@55-65%
snatch 10x1reps@70-80% , new set every 1 min
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@55-65%
clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

Metcon Prep:
4x10 sec on / 20 sec off
odd: echo bike
even : burpees

Metcon

Tabata (alternating rounds echo bike/burpees) (4x both)
odd: echo bike
even : burpees
8x20 sec on / 10 sec off

Cool down
3-5 minutes of light echo bike

Back squat pyramid

3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

3x4 vauhditon

4 sets:
3 Behind The Neck Push Jerk @ days heavy
- Rest as needed btw sets

5 rounds for time:
200m Skillmill Run
10 Burpees
10 Box Jumps 60/50cm

3 sets:
10 Incline Double DB Row
- Rest as needed

1RM Front Squat
- Build up to days 1RM

6 sets:
5 Pull-ups
- 2min rest btw sets

Bench press 5-3-2