150 min
Warm up for 20 min

1.BCTB
- BLY x 35
- BCTB x 20 (singles)

2.BMU
- BMU x 10

2.Strength
A. 4 sets of:
3 Moderate heavy box back squat - 100 kg
3 Heavy push press - 47.5 kg
2 min rest

B. 3 supersets:
10 TNG deadlift (moderate heavy) - 75 kg
10 DB Bench press - 13.5 kg
2 min rest

3.Metcon
A: AMRAP5
10 Box step overs with 2x22.5/15 kg Dumbbels
10 Wall ball
Reps: 4 rounds + 4 BSO

Rest 2.5 minutes

B. AMRAP5
14 Toes to bar
7 cal AB
Reps: 3 rounds

4.Cool down mobility

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(21)
WRK 2:00 REST 1:00 x7
16 jump rope
8 bent over row, renegade row, pull ups
16 lunge
100m run

Finisher
50 alternate sit ups
1:00 butterfly stretch

AM: 50 min
1 min walk/1 min run
6.95 km, 7.15 min/km
HR 122/149

PM: 155 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 25 (singles)

2.WL
A. Barbell warm up

B. Power snatch
E2.5MOM x 6:
1x3x72-74%
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x3x70%

C. Consistency work for snatch:
10-8-6-4-2 TNG power snatch x 60% of your power snatch 1RM
- 28.5 kg

3.Strength
E3MOM x 5:
Back squat 3x80% + 4 Jumping lunges after each set
- 72 kg

4.Accessory
4 rounds of:
6 OHS - 35 kg
12 GHD sit ups

5.Cool down mobility

Rest day

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead

4 rounds for time of

• 400-m run
• 1-minute handstand hold

3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses 2x22.5kg

AM: 45 min
90 s. run/60 s. walk
6.6 km, 7.05 min/km
HR 134/159

PM: 140 min
Warm up for 20 min

1.MU
A. Drills

B. MU 17x1

C. MU+HTR 8x1+1

Total of 25 MU

2.WL
A. Lifting warm up:
Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
Build to RPE 9 Single for the day

C. Every minute on the minute for 3-6 sets:
Snatch @ 85-90% of todays top set