10rds for time
-3 bmu
-5m hsw
-3 power snatch 55kg
-5 bar facing burpee

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

5 sets of 12, 10, 8, 8, 6 reps:
• Pendlay Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

SKILL

10-20m skillitreeniä

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

Threshold Run

A) 10min Z2 WU

B) 5 Sets Of:

• 1km Run (VK)
• 500m Easy Recovery Jog

4 rounds:
3 min row or run for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds.

Every 4 min x 10 sets:
250/200 m row
5 pull ups
10 wall balls
15 sit ups