Every 1,5min
5 Thruster 45/35kg
5 T2B

Every round +1 rep to each movement do as long as you can.

Mobility

Deadlift 4x6 @70-72,5%

Accessory
3-4 Rounds
4+4 Pallof walk
8 Ghd hip extension/ Box ghd (weight)
4-6 Hamstring walk

• Aim for HR Zone 2-3 for the whole workout
• Low intensity
• Control HR when on cardio

45min @ easy pace:
30-40cal machine
8-12 strict knees to elbows
20 slamballs

400-800m jog
3+3 turkish get up
20m+20m SA farmers carry

2-4min jump rope
40m bear walk (forwards+backwards)
10 superman roll

Partner Wod
12 min amrap
6 Hang power snatch 40% (from 1rm squat snatch)
6 Ohs

6 Tall Box jump

you go I go (round)

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run

Sali kiinni

WARM UP + TECHNIQUE 10-15min

---

SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+2]@60-70%, 3[1+2]@73-77% pal 2min

---

POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+1]@50-60%, 3[1+1+1]@65-67% jerk-% pal 2min

---

3-POSITION SNATCH PULL
*2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best snacth, pal 2min

RestDay!