12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
@25/17.5kg

4-5 supersets:
10 Seated Shoulder Presses (on the floor, legs straight)
Max Chin-ups
- Rest 2min btw sets
Score: Shoulder Press
Comment: Chin-ups

A:
Hip muscle snatch + hang muscle snatch + ohs 5x1 @easy

B:
Hip power snatch + hip snatch buid up to a moderate 2+2, then 5' EMOM w. the same weight

FOR TIME

• 5 minute erg
• Run 4 km

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

Power clean
3 @ 60% of max clean
2 x 3 @ 65%
3 @ 70%

Clean pull
4 @ 70% of max clean
2 x 3 @ 80%

Front squat
3 @ 60% of max front squat
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%

Strict press
4 x 4 as heavy as possible

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

7,5km Run

Back squat

8/8/8/5/5/3/3/3

5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

• Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).