Run / Row

1.
3 x 2000m. / rest 2:30

Keeping the same pace - about 2 second faster 500m average pace than in your 5k test.

2.
6 minute faster run. Try to feel and find out a pace you could keep for 12 minutes.

3.
Core
4 rounds.
* 30 sec hollow rock hold
* 5 V-ups
* 10 hollow rocks
Rest 1 minute between each round.

Work up to heaviest possible
3RM Touch and Go Power Snatches

6-5-4-6-5-4
rest 3-4min

1) Shoulder Press +7,5kg, 3x62,5%, 3x72,5%, 3+ 80%
2) Weighted pull ups 3x3x60%, 3+ 60%

In front of a clock set for 12 minutes with a 135-lb. barbell:

• 1 minute of squat cleans
• 1 minute of push jerks
• 2 minutes of squat cleans
• 2 minutes of push jerks
• 3 minutes of squat cleans
• 3 minutes of push jerks

For time
15 squat snatches @35/50kg
should be done in singles, dont use over 70% of 1rm.
time cap 4 minutes

rest till 8 minutes and start

5 min emom of : ( minutes 8,9,10,11 and 12)
3-4 TNG squat snatch @35/50kg

rest till clock is on 16 minutes

For time
15 squat snatches @35/50kg
should be done in singles
time cap 4 minutes

work on split jerk doubles for the remaining time.

5x3 @80-90%

Every beginning 30s x 18
1 Power clean and push jerk n.60-65%

30 Min Emom
1. 8 strict chin ups
2. 50 Double unders
3. 10m handstand walk
4. 15 bicep curls 15/10kg dbs
5. 20 hollow rocks