110 min
Warm up for 20 min

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

2.Front squat
- 5x3

3.DL
- 4x8x85 kg

4.Strength accessory
3 sets:
8+8 bulg. split squat - 25 lbs
8 hamstring curls - 10 kg

AM: 70 min
Warm up for 10 min
1.Rowing intervals
6 x 6 min on : 2 min off @ 160-165 W
- Pace: 2.08, 2.07, 2.07, 2.07, 2.05, avg. 2.07/500 m
- Watts: 165, 167, 167, 168, 168, 175, avg. 168
HR 165/185
Cool down for 5 min

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 12x2
- MU x30

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Snatch
EMOM15 x 1

B. Hang power snatch
EMOM6 x 5
- 27.5 27.5 30 30 32.5 32.5

5 x 5
Heavyish weight but safety first

A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

AMRAP 5

10 box jump
5 strict toes to bar

Five sets at 50 % of your power snatch 1 rm
1 x high hang power snacth
1 x hang power snatch
1 x power snatch

For time:

Stairclimb
20 pushups
Stairclimb
19 pushups
Stairclimb
18 pushups
...
Stairclimb
1 pushups

4 Rounds of:
20 Renegade Rows @50/35lbs (total reps)
20 DB Hang Power Snatches @50/35lbs (10 each arm)
20 Calorie Row/Bike/Ski
Rest 2:00

• Goal: maintain a consistent pace - splits should stay close
• 20:00 Time Cap