155 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

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

3.WL
A.Power Clean and jerk
- 5x1 @ RPE 7-8

B. Clean pull + Floating clean pull
- 4x1+2 @ 65 kg

4.Back squat
- 3x5 @ RPE 7-8
- 45 55 45 kg

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

3 rounds, 0-2min rest between rounds.

6 deadlift
9 t2b
24 du

3rft
500m row
21 Power snatch 30/20kg
15 TTB
9 push ups

135 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 35 (singles)

2.Front squat
- 5x3 @ RPE 7

3.Conditioning
FPR Intervals
5 sets, faster each round:
8 Shoulder to overhead > 6 clean & jerk 40 kg
12 Cal Ski-erg
8 Shoulder to overhead > 6 clean & jerk 40 kg
- Bar @ 35-40 kg
- Times: 2.18, 2.11, 2.05, 2.03, 1.56
- Max HR 188

4.Strength accessory
5 sets:
12 DB Bench press - 30 lbs
10+10 DB Three point row - 35 45 45 45 45 kg

5 rounds
1 min sumo deadlift highpull 40kg
1 min push press 40kg
1 min row calories
1 min rest

5 press behind the neck snatch grip + 5 ohs

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

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

Normal warm up

EMOM x 10 (5 rounds)
Even: 5 thrusters (increasing in weight)
Odd: 5 AKBS

Teams of 3
One person work
One person row for total team calorie
One person hold bar in front rack position

150 Thrusters (75/55)
150 Burpees
150 AKB Swings (53/35)