RestDay

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

Max effort low box squat (like normal high bar back squat, but to the box)
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

3-5 rounds for quality time:

10 Douple kb snatch
8 t2b
12 box over jump

21-15-9-9-15-21:
Deadlifts 102,5/70kg
Burpees

SNATCH PYRAMID

Every 90s

1x3 @70%
1x2 @75%
1x1 @80%

1x3 @75%
1x2 @80%
1x1 @85%

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

BENCH PRESS

5 x 5
@ 85-87.5%
Rest as needed

Every starting 3min per round, 5 rounds
20cal assault bike and 10x clean and jerk 50kg

Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone