HR Zone 2 & HR Zone 4 - 5

Row 8 Minutes @ HR Zone 2
Row 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Bike 8 Minutes @ HR Zone 2
Bike 2 Minutes @ HR Zone 4-5
Repeat 3 Rounds

Recovery 10 minutes.

Long Run 90 minutes @ HR Zone 3 ( 4 )

Every 45sec/Boxsquatx2rep
30-60%

Amrap 8
8 hpc 60kg
8 ttb
8 lateral burpees
Rest 1'30"
Amrap 4
4 hpc 70kg
4 strict ttb
Rest 2'
Amrap 2
Max hpc 80kg

A: BB fron rack split squat 3x6/Ben
B1: Snatch pull 2-2-2-2
B2: Strict HSPU 4xMax

Push press 5x5 reps

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

Bench press 5 5 5 5 5

3 rounds for time
100 du
20 ctb
30 dumbell box step up over 60cm 22.5kg

Thrusters ( Unbroken )

5 Sets Of Five reps. As heavy as Possible

• you can rest overhead position