PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1 + 7x2
- MU x24

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power clean + split jerk 1+2

4.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h

50 min massage

100 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 25
- BCTB x 20 (singles)

2.Front squat
- 5x5x65 kg

3.Deadlift
- 4x8x80 kg

4.SHSPU
- Feet on 24" box
- 8 8 8

4 sets
8 reps

Push Press: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Have a plan to hit a small PR. Last tested on 15th Nov
- Option: 5 x 5 adding weight if form permits.

3@70%
3@80%
3@90 +

For time
9 Mu/pull-up
18 T2b
27 kb swing 32/24kg
36 cal ski
72 sit-up

AM: 60 min
Warm up for 5 min
1.Rowing intervals
8 x 4 min on:2 min off @ VK2-MK pace
- Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
- Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
HR 163/186
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power snatch + snatch 1+1
Go every 90 s. x 12, start @ 60 %

Pause at the bottom for 3 seconds

A.
60s. Row / Bike

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

60s. Row / Bike

2 rds:
6 DB Power clean
6 DB Front squat
6 Burpee

Mobility...
- Lunge complex
- Thoracic
- Shoulders

2 rds:
4-6 Snatch Pull
4-6 Muscle snatch
4-6 Snatch balance