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

Split jerk 4-4-3-3-2-2-1-1

12 MIN AMRAP

• 50 Double unders (100 single)
• 25 russian swings (til 90 grader)
• 10 Ring rows/Pullups

*Score is total amount of reps (2 single unders = 1 rep)

6 x 5 e2om

Row 3000m (85-90% intencity)

Front Squat 1RM