125 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 12 x 2
- MU x 29

2.BCTB
- Bfly x 15
- BCTB x 15 (singles)

3.WL
A. Snatch + Hang snatch
- Build to 80% effort 1+1

B. Segmented Snatch deadlift
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

4.Core
A. Accumulate 50+50 KB Side bends
- 20 kg

B. Weighted plank 3x30 s.
- 15 kg

40 min walking

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 35 (singles)

2.Strength
A. Push press
Build to 75% triple for the day
- 35 40 45 47.5 kg

B. 3 sets:
12 Wide grip Lat pulldown - 30 kg
12 DB Lateral raises - 10 lbs
8 Diamond push ups

3.Aerobic work
30-40 min for Quality:
500 m Ski-erg
Then 3 rounds of:
5 Tall kneeling to Seiza sit
5+5 Cossack squats
15+15 s. Isometric Bird dog hold
Then:
1500 m Bike
Reps: 2 rounds + ski+ 3 rounds + 150 m bike

95 min
Warm up for 20 min

1.MU
- Drills
- MU 6 x 1
- MU 8 x 2
- MU x 22

2.WL
A. Muscle clean + Front squat
Build to 70% effort 3+3 for the day
- 25 30 35 37.5 kg

B. Low hang Power clean
Build to 75% effort double
- 25 30 35 40 45 50 52.5 kg

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

Da 1 a 10
Hang power snatch 35kg
Lateral bar burpees
Ttr
Dopo ogni serie 3 wall climb

3 RFQ
20 elastic band strict presses
20 supermans
15 DB biceps 25kg
10 Elastic windmils (each side)

3 RFT
400m run
40 alt DB snatch 25kg
400m run
40 burpees

E3MOM x 3
max SHSPU