AM: 45 min
60 s. run/60 s. walk
6.3 km, HR 126/158

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.BCTB
- BFLY x 30
- BCTB x 20 (singles)

3.Bench press
5x10x60 %
- New set every 3 minutes
- 33 kg

4.Conditioning
AMRAP20 Open 20.2 re-do:
4 DB thruster 2x15 kg
6 Toes to bar
24 Double unders
Reps: 12 rounds + 7 reps = 415 reps

5.Accessory
4 sets:
8 shoulder press - 27 kg
20 hollow rock

155 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Squats
A. Back squat
6x70% - 62.5
6x80% - 72.5
3x90% - 80
2x95% - 85

B. Front squat
6x65% - 52.5
6x75% - 60
6x80% - 65
New set every 3 minutes through the whole squat session

3.Aerobic work
Easy bike for 30 min
2.27/1000 m, 12250 m

Rest day

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x75-80 % / "1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

B. Clean pulls with 2 s. pause below the knee
3x3x95-100% of your clean 1 RM
- 90 s. Rest between sets
- 70 kg

B. Split jerk > push jerk
4x3
"1 reps in the tank"
- New set every 3 minutes
- 55 55 57.5 57.5

3.Conditioning
Barbell cycling efficiency
AMRAP10 for quality:
8 Power snatch 45/30 kg > 25 kg
8 Bar facing burpees
Reps: 6 rounds + 4 snatch

4.Core and shoulder health
- Not done

125 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Strength
A. Weighted chin up
4x3
- New set every 2 minutes
- 12 kg

B. Strict pull & push capacity - for quality:
15-9-6-3
Strict chest to ring pull ups
Strict HSPU > knees on 24" box

3.Conditioning
Row progression
- Not done

125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

A: Back squat 4x5 (Amrap sista setet)
B: Strict Hspu 3xMax
C: Floor press 3x8

For time:

3 rounds:
12 front squat 70kg/50kg
24 cal bike

2 min rest

3 rounds:
10 chest to bar/pullup/toes to bar
20 cal row

2 min rest

3 rounds:
8 clean&jerk 70kg/50kg
16 cal ski

40 Bob
40 squat clean
40 cal ski
40 stoh
100du
40 snatch
40 cal ski
40 devil press

Clean 3x1