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

3x5 @50%
3x4 @60%
3x3 @70%
2x2 @80%
6x1 @90%

of your 1RM

5x 10m laying on your stomach, facing wall
1min rest

5x 10m laying on your stomach, facing front

As fast as possible!

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

4x5 sitting box jumps

For Total Reps
2:00 - Max Reps Pull Ups
2:00 - Max Reps Pistols
2:00 - Max Calorie Row
2:00 - Max Wall Balls (20/14)

Emotm for 10min:
2-5 muscle ups

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