160 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 11x2
- MU x 30

2.WL
A. Lifting warm up: Muscle snatch
- 3x5 @ light weight
- 15 20 20 kg

B. Power snatch
- 7x1
- Start @ 70% effort, build to heavy but technically sound single.

3.Accessory
3 x 10 Heel elevated Goblet squats @ 3011 Tempo
- 8 10 10 kg

4.Aerobic work
Easy bike for 30 min
11740 m
2.33 min/km, avg. watts 97
Avg. HR 113

3 RFQ
10 Hollow Rocks
10 V-Ups
10 Tuck-ins
0:10 Hollow hold

30min EMOM:
1) Row/Assault/Run... etc.
2) Push ups + DB bicep curls
3) rest

Amrap 15 min

5 power clean 60/40kg
50 double unders
15 cal machine
12 db snatch
9 kb swing 24/16kg

1 power clean + 2 push jerks

60%->

3 RFQ:
20 Alt DB Marches 2x 25kg
20 Alt Renagade Rows (2x25kg
0:20 L-sit

EMOM 1 x 12 mins
Min 1: 15 wall balls
Min 2: 12 TTB
-3 min rest-
EMOM 2 x 12 mins
Min 1: 20 Walking Lunges
Min 2: 15 push press

Rest day

60 min massage

3 rounds for time:
8+8 KB clean + lunge 24/16kg
8 pull ups

3 RFQ
10 DB lunge squat L 2x 25kg
10 DB lunge squat R 2x 25kg
10 DB Hang Clean & Jerk R 25kg
10 DB Hang Clean & Jerk L 25kg

• YGIG