AM: 30 min
3 min run/1 min walk
124/150
4.3 km, 7.01 min/km

PM: 90 min
Warm up for 15 min

1.MU
A. Drills

B. 8 x 1 MU

C. E2MOM10: 2 MU

Total of 20 MU

D. Strict MU
- 3 2 2

2.Weightlifting
Halting clean deadlift + Squat clean
Build to heavy 1+1 for the day

3.Banded GH Raise
- Not done

110 min

1.Snatch
3 waves: 3+2+1
- 35-47.5

2.Strength
- Legpress 4x8, 100, 100, 105, 110
- Hip thrust machine 4x10, 65, 60, 60, 60
- Elevated reverse lunge 3x10+10, 40
- Hamstrings
- Abduction

Suljetut kisaryhmän treenit

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

Gari ( u go/i go)

40 pull-ups
400m run (together)
21 thrusters (95/65lbs)
400m run
21 thrusters
400m run
40 pull-ups
Time cap 45min

4rft
7 Kb Snatch RA
20m Waiter walk
12 Burpees
7 Kb Snatch LA
20m Waiter walk
12 push ups

Amrap 14 minutes
9 pull-ups
9 thrusters
50 single unders

Syvävenyttely

4 rounds for time:

200m run
10 DB snatch (30/22,5kg)
Rest 1min between rounds

Timecap 12 minutes

3rounds
Bulgarian Split squat 3x6/each leg
Double Kb press x8
Double Kb rows xMax