145 min
Warm up for 15 min

1.BFLY/BCTB
- Butterfly CTB practice drills
- Bfly x 40

2.WL
A. Snatch pyramid work
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50
1x2x85 % 47
1x2x92 % 50
1x1x95 % 52
1x1x87 % 48

B. Snatch consistency work
For quality x 3 rounds:
4 Power snatch x 70 % of your power snatch 1 RM > 32 kg
6 Hang squat snatch
8 OHS

3.Back squat
4x80-82.5 % 72
4x84-87.5 % 76
4x87-92 % 80
4x75 % 68
- New set every 3 minutes

4.Accessory
- Not done

Mobility

A: back squat 3x5
B: Bench press 3x5
C1: Adductor maskin 2x15
C2: SA Kb press 2x5/arm
D: Tabata (32 rounds)
1: air squats
2:push ups
3: prison step ups @45cm
4: banded triceps extensions @blått band

Eilinen

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

5 Rounds for time

15/10 cal Assault bike
10 Burpees

Every 90 sec for 12 min (4 sets):
1: Bar MU x3
2: Bear Crawl x 30 seconds + Broad Jumps x 5
+
E4M for 32 min(8 sets)
500/400 Meter Row
16 KB Swings
8 Dips

With a partner (ygig) or alone
For 60min as many rounds as possible
17 power clean (Rx 60/45kg)
75 airsquats

After these strip the bar and run 200m with a barbell and after that run 200m with a plate.
Before next round you load the bar.

10 x power clean + hang power clean

85%

For time

• 150 Burpees to plate (10kg)
• 120 Box jump overs (24”)
• 100 HSPU

Split as you like