AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg

Basic Endurance 50 min

Run, Ski, Bike

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

EMOM’16
1. 15 cal ski/45sec
2. 30-50 DU
3. 5-8 C2B (ub)
4. Rest

Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6x10 takakyykky

165 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+2 for the day

B. 3x1 snatch @ Max of complex
- 47.5 kg

C. Halting snatch deadlift
- 3x5 @ 90-95 % of max Snatch
- 52.5 kg

3.Strength
3 sets:
TE Ring dips (RiR 2) - 9 8 6
TE Neutral grip pull ups (RiR 2) - 11 9 8

4.Aerobic work
Easy AB for 20 min

6 rounds:

1 Power Snatch + 2 OHS + 3 behind the neck snatch grip push press

Bench press 3x3, 2x2

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(21)
WRK 2:00 REST 1:00 x7
16 jump rope
8 bent over row, renegade row, pull ups
16 lunge
100m run

Finisher
50 alternate sit ups
1:00 butterfly stretch