A: Broad jumps 8x3
B: Power clean 3x3 + 2x3 + 2x1
C: Deadlift 5-5-5
D: Bench Press 4x10
E: Seated rows 2x6
F: Cable Shoulder Flys 2set

3 Rounds for time
200m run
12 KB Swings
12 Wall ball thrusters
12 sit-ups
12 push-ups

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  6+6 Up & down dog
  6+6 Side squat

• 1min.: Row/Bike

• 3 rds:
  3 Snatch grip deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility...

155 min
Warm up for 20 min

1.BCTB
- Bfly 5x8
- Box 4x8

2.WL
A. Snatch
1x3x80 % 42
1x2x85 % 45
1x1x90 % 48
1x3x85 % 45
1x2x90 % 48
1x1x92-94 % 51

B. Snatch consistency work
30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
- 30 kg (45 kg)
- 2.46

3.Back squat
5x80 % - 72
5x85 % - 77
5x85+ % - 79
5x75 % - 67
New set every 3 minutes

4.Accessory
20-16-14-12 reps of:
Romanian deadlift - 40 kg
*After each completed set do:
5 Jumps with empty barbell

25 min
60 s. run/60 s. walk

WOD
5rds
500m run/300m walk
10+10 one arm thruster
10+10 hang snatch

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

4 rounds:
500m bike
5- 7- 9- 11 reps of
Burpee bar over
Thruster
M: 50-55-60-65kg
W: 25-30-35-40kg

For time:
1km row
50 v-ups
200m farmers walk 20/12 x2
10 wall climb
1km run
10 wall climb
200m farmers walk 20/12 x2
50 v-ups
1km row

Three sets of ten dumbbell lateral side raises. Keep good form!