Deadlift 2 RM, then 2 sets with 50 % (choose reps)

Power clean 3x2

Bench press 4 RM, then 3x4 @ 80 %

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

Back squat 3 RM, then 3x3 @ 90 %

"The bear complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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

4 Rounds

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

Rest 1 minut