AM: 45 min
1 min run/1 min walk
6.8 km, 6.44 min/km
HR 126/159

PM: 165 min
Warm up for 15 min

1.MU
- Drills
- MU 32x1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
Build to Rpe 9 1+1 for the day

B. 4x1 snatch @ Max of complex
- 52.5 kg

C. Halting snatch deadlift
3x5 @ 95-100 % of max Snatch
- 52.5 55 57.5 kg

3.Strength
A. 4 sets:
8-12 DB Bench press - 12x13.6 10x15 11x15 11x15 kg
8-12 Barbell Prone row - 12x40 8x45 8x45 8x45 kg

B. Tabata hollow/arch hold

*30MIn

• 100 cals
• 20 Ring rows
• 20 Swings
• 20 Pushups

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

EMOM in 20 minutes:
Minute 1: 15 abmat sit-up
Minute 2: 10 thruster 42,5kg/30kg
Minute 3: 15 15 v-up
Minute 4: 10 DB power snatch 22,5kg/15kg

Rest day
60 min massage

For time
3 round
15 front squat
25 double under
800m run
3 round
12 thrusters
25 double under
800m run
3 round
9 hang cluster
25 double under
Barbell 42.5kg

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

Lämppä 15 min / 5 eri liikettä /1 min per liike

20min/4 kierrosta:
10* kyykky (27kg)
15*linkkarit
7* boxi hyppy
20* lantion nosto

Power clean 3x6

80%

6 high box jumps between sets

21-15-6
Pull-ups
Box jumps L/M
Rest 2 min
12-9-6
Chest to bar C2B
Box jumps Xl/L