Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg

WU
tabata
KB/DB swing
sit up
+
2rds
5+5 KB/DB hang snatch
5+5 KB/DB one arm swing

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax

Strict toes to bar 4x8

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg

In Teams of 3:
Row for max meters for 30 min - Goal is 9.000m
Then perform amount of burpees needed to reach the goal amount

Rules:
*Each Partner always rows for 1min.
*Row for 1 minute as many meters as you can. (2min rest)
*Continue this cycle for a total of 30 minutes
*Your score is the total amount of meters rowed – goal is to row at
least 9.000m
*Penalty is 1 burpee for every 10m under 9.000m

For time:

2 Snatch 50/30kg
22 Pull ups
2 Snatch 55/35kg
22 Wallball
2 Snatch 60/37,5kg
22 Box over jumps
2 Snatch 65/40kg
22 TTB
2 Snatch 70/42,5kg
22 Burpees
2 Snatch 75/45kg
200 Double Unders

Shoulder press 3rm

EMOM 6

minutes 1-5 : 5 Unbroken TNG Power Snatch @ 60%
minutes 6 : Max reps unbroken TnG