Slow Deadlift on a plate 5x5 reps (slow down)

140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats

2 ROUNDS FOR TIME OF:
20 PUSH UP
40 TOES TO BAR
20 HANG POWERCLEAN 40/30 - 30/20

1) Bench press
2) Dumbbell row
3) Dumbbell fly
4) Dumbbell press

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

Rest day

WEIGHTLIFTING 6min
EMOM x6: Snatch Balance + OHS

Conditioning: 15min
E90sec x10:
Hang Power Snatch + Hang
Squat Snatch
Target: add loading by feel, not
all out

50 cal row
10 clean 60kg
30 t2b
10 clean 70kg
30 pull up
5 clean 80 kg

1min max effort target burpees

Build to A Heavy Set Of 3