4 Rounds for quality

10 Strict Toes-to-bar
15 GHD Situps
15 Back Extensions

AMRAP 8 min, IGYG, 1r

8 WB 12/9 kg
6 TTB
4 Burpee box overs

Use 60-70% 1rm snatch
-Focus speed and strong turn

For 30 min:
1 min walk, 2 min run
4.3 km
132/155
7.27/4.58 min/km

10 s ME row

1 min rest

1min ME row

1 min rest

2 min ME row

1 min rest

10 min row easy pace

2 rounds

50 db snatch
50 ghd

1 mile

Jerk balance 5x5 @ light weight
Jerk from behind neck 3x5 @ light weight
+
Front squat 5rm of today + 2 deload sets @90%
Shoulder press 8rm of today + 2 deload sets @90%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

160 min

Warm up EMOM14 + 12 m HSW
1.Own skill
A. BMU practice for 30 min
- 1 2 2 2 2 1 3 2 3 3 3 = 24 reps
B. Bfly CTB practice for 10 min
- Bfly pull up x 5 sets
- Bfly CTB attempts x 4 sets

2.Weightlifting
A. 3 x 5 drop snatch from toes - 15 15 15 kg
B. 3 x 3 high hang snatch - 15 15 25 kg
C. 2RM Pause Snatch
- Build to a heavy double from the ground, with a pause above the knee

3.Strength
A. Front squat 3 x 1 @ 93%+
3 x 1 x 82 kg

B. 3 sets for load (!):
5+5 One arm DB Push press - 35 35 35 lbs
Rest 30s
15 KB Swings - 28 32 32 kg
Rest 90s

Eilinen/lepo