Push press, four sets of fours.

Power clean 5x2

Aamupäivä: 100 min

Warm up from TTP Engine
1.Run/walk 45"/15" for 5 min
2.Mobility
3.Running drills - 2 x 20 m each drill:
High knees
Butt kicks
Skipping
High skipping

Main set:
3 x 4 x 400 m run, rest 50 sec between reps and 4 min between sets. Pacing: 2,5 - 3,5 s/100 m slower than your 1 mile PR pace.
> Estimated from 25 s/100 m = 28-29 s/100 m

Times: 1.54, 1.55, 1.56, 1.55 / 1.53, 1.53, 1.53, 1.53 / 1.53, 1.51, 1.51, 1.51
160/183

Iltapäivä: 120 min

1.Skill
A. BMU practice for 30 min
10 bar muscle ups
B. HSW practice for 20 min

2.Weightlifting
A. Hang snatch (below the knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 42,5 / 45 45 47,5

B.Strength
A. Back Squat – 4 x 4 @ 90% 4 RM, rest 3-5 minutes between sets.

3.Cool down
A. Easy assault bike for 5 minutes
B. Lunge or Thoracic Flow

A: 4x 10steps @40kg Sandbacka over Shoulder
B: 10min amrap
5/5 Kb Snatch
10 FLR Burpees

Back squat
Back lunges

KB C&J with 2 KBs

A.) Every 3 minutes BS

2 reps: V2
2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*

B.) 4 rds for time
Kipping HSPU 16
Alternating Pistols 16 reps

C.) Conditioning Amrap 12

Double DB hang snatch 10 reps
Burpee 12 reps
Row 14/12 cal

2x20 // 2x15kg

-Goal around 4 rds
-remember to do full extension on burpees as well, no quarter reps :)

4 rounds
5 Kb Snatches per arm 53#
10 KBS 53#
500m Row

"WARPATH"
For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

50-25-13 Cal bike

E2MOM 12min:
10 KBS alt hands
20 russian twists