70 min
Aerobic work
For 70 min:
10 min bike
10 min row
HR 127/151

4 rounds for time:
6 double dumbell push press 16/25kg
6 box jump 50/60cm
10 push-up
10 air squat

AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg

Every 2 min 2 split jerk x5
concentrate technique

For time
75 power cleans 125/85
300 dubs

*partition anyway you want

20:00 time cap

4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

3 rounds
10 cal bike or row
5 inchworms
10 pvc pipe passthroughs

Snatch prep With empty barbell
5 snatch grip deadlift
5 snatch pulls
5 hang snatch
5 snatch balance
5 Power snatch
X2

Snatch complex
E2MOM x 8
3 snatch grip deadlift
2 hang snatch
1 OHS

4-10 x 400m
2min /1min rest emom

105 min
Warm up for 20 min

1.MU
- Drills
- MU 3 x 1 (huono MU-päivä)

2.BMU
- 1x1 + 7x2

3.WL
4 x every 2 min:
4 TNG clean
- 70-75 %
- 50 kg

3 rounds
8-8 x 1 arm bent over row
10 x pull over
10 x diamond push-up

3 rounds
5-5 x snatch+press
10 x goblet squat
20-20 x side bend

Wod
Amrap 15’
6-6 x clean
7-7 x oh lunge
8 x burpee