Every 2min x 12
2 power cleans and 2 clean squats

Strict

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

140 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 55
- BCTB x 10
- KCTB x 3 reps x EMOM8

2.WL
A. Snatch pyramid work
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50

New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
37 kg

3.Pause front squats
Every 2 minutes x 4: 2 Pause front squat >
Barbell hip thrust x 8 x 65 kg

4.Accessory
30 s. work, 15 s. rest x 3 rounds:
1. Side plank hold, right
2. Side plank hold, left
3. Landmine rotations
4. Forward stepping lunges, alternating - 45 kg

Back squat 2x12. first easy second heavy

EMOM 8
Thruster double from floor
- add weight every second set
- start around 70% effort

With a 10 Minute Running Clock...
Build to Heavy Single For The Day

Back squat 6x1

Do 6 sets of 2 snatch pulls.

WOD
5-10rds
5+5 KB/DB press
10x goblet squat
15x lateral jump
rest as needed between rds