5 sets of 3 reps @ 77% of clean 1RM

For Time [13min CAP]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @69%
4 Reps @ 77%
2 Reps @ 85%

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

Run 9x400m faster than your avg cooper pace.

• 90s. Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds: w/ kb
  6 One leg deadlift (Scale)
  6 OH Reverse lunge + Press
  6 Qoblet squat

• 30s. Row/Bike

• Mobility...

5 x 2

4x4 back squat @82%

AM: 60 min
Warm up for 5 min
1.Rowing intervals
5 x 6 min on:2 min off @ 155-165 W
- Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
- Watts: 160, 165, 165, 167, 174, avg. 166
HR 159/180
Cool down for 5 min

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x28

2.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

3.Weightlifting
A.Power snatch + hang snatch
Go every 90 s. x 10

Run

4 x 800m Work / Rest 1:1

Rest 3 minute

Run 1200m

Every 2min for 3 sets of each:
4 squat snatch @50% of 1rm
3 squat snatch @65-70% of 1rm
2 squat snatch @75-85% of 1rm