105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

Rest day

50 min massage
50 min sup boarding

135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

110 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 10x2
- MU x 25

2.Aerobic work
30-40 min for Quality:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls
5+5 Quadruped Shoulder CARs
15+15 s. Side star plank
Then:
500 m Row
Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

8 rounds of:
20s full throttle
40s easy

on an assault bike

40 minute ladder:
3 med ball cleans
3 push ups
150 m row or ski
6 med ball cleans
6 push ups
300 m row or ski
…

For time
21-18-15-12-9-6-3
Wallballs 20/14
TTB (sub hanging knee raises)

Rest day / mobility

10 ROUND OF:
5 DEADLIFT 50/40
7 PUSH JERK
21 DOUBLE UNDERS

10min otm
Squat clean+2 front squat