3min easy bike
1min medium bike (+10sec 10k pace
3min easy bike
1min fast bike (10k pace)
3min easy bike

3x3000m between 3min rests

10min easy bike

5 x 8

A:Power snatch+ double btn snatch grip push press+ 2 ohs 4x4
B: Hip clean pull+ squat clean without hip contact + squat clean 4x3
C: Double spilt jerk from rack up to heavy

RestDay!

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
5 Strict Ring Muscle-ups
15 Wall Balls@9/6kg

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 2 reps at 85% of 1RM Bench

5 rounds for time

5 strict pullups
6 box jumps 60cm
7 push up
8 burpee without push up
Run 200m

8 burbee
40 sek su
7 t2b
10 box jump
Rest

TC 20min.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Child's Pose
15 Banded Ws
:30 Cat/Cows
-Rest as Needed b/t Sets-