Long Run 90 minutes @ HR Zone 3 ( 4 )

5 minute window:
900m bike
1 round of cindy
AMRAP squat cleans

5 minute window:
600m bike
2 round of cindy
AMRAP squat cleans

5 minute window:
300m bike
3 rounds of cindy
AMRAP squat cleans

Result is total squat cleans

Kilos: 60/70/80 and 40/50/60

Warm up
400m run or 500m row

3 rounds
10 air squats with 3 seconds pause at bottom
10 box step ups

Strength
Backsquat
Every 1:30 x 6
10 reps @ 50% 1RM

WOD
EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs
3rd: 10 alt DB snatch
4th: 12/10 cal row or 10/8 bike

"AMRAP 20'
8 Power Snatch @60/40kg
20 DU
20 WB@9/6kg
"

Bench press 5 5 5 5 5

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

20 seconds on, 20 seconds off
2 Round

Close-grip Pushup
Squat Reach
Plank with shoulder taps
Skater Hops
Sit-ups
Squats
Burpees
Standing Crunches

Thrusters ( Unbroken )

5 Sets Of Five reps. As heavy as Possible

• you can rest overhead position

3 Supersets:
Max Reps Barbell Bench (60/40kg)
50m Sandback carry
Rest 2:00 between sets.

2x5 reps of Seal row