6x
Start new every 6th minute

A) 1K Row
B) 1K SkiErg
C) 60/48 Cal Echo Bike / 2K BikeErg

Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!

Bench press 6 RM, then 3x4 @ same weight

24min amrap
8 Deadlifts or Double Kettlebell Deadlifts
16 TTB
24 Walking Lunges with DB/KB Farmer’s Carry
32 Push-Ups

3 K Run TT

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

• 1min. Row/Bike

• 2x
  6 Walk Out + Push up
  6 Squat + twists

• 1min. Row/Bike

• 2x
  6 Muscle snatch Below knees
  6 OHS

• 1min. Row/Bike

• 2x
  6 Power snatch
  3-6 Pull up, C2B, MU

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

As many Turkish Get-Ups as possible (with good form) in 10 min

For time

• 500-meter row

Rest 3 minutes

• 500-meter row

Rest 3 minutes

• 500-meter row

Rest 3 minutes

• 500-meter row

Rest 3 minutes

• 500-meter row