500 m
700 m
900 m
900 m
700 m
500 m
250 m recovery
TC 35 min

3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

1: 45s ergo
2: 10 alternating db snatch
3: 45s ergo
4: 10 thruster
5: 10 box jump overs

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace

"Choose one of the day's endurance workouts. If you're feeling good and energized, you can do both workouts."

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)

-10-15s hang l-hold
-10+10m KB bottoms up hold+ front rack hold
-5-6 med ball roll
-20-30 HS-hold/headstand hold

For time

Uinti n.600m
Pyöräily 18km
Juoksu 4.8km

Progressio 1/2