deadlift
5x40%
5x45%
5x55%

Metcon (time)

”Isabel”

30 Snatches for time 60/40kg

Timecap: 10 minutes

Accessory:
10-20 minutes of stretching/mobility work on one area of body.

8min AMRAP:
1-1-2-2-3-3…
TTB, Burpee

For time:
Row 30/25cal
35 power snatch 40/35kg

TC 5min

Clean & Jerk
2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

SO 2:00

Snatch

1x2@70%, 1x2@75%, 1@80%, 1@85%, 1@90% 1@heavy single (same than competition starting weight)

SO 2:00

rest 5 minutes

For 45 minutes @60-70% pace
3-4 min : Rowing/biking/sledge push/800m jog
then 2 rounds
30+30m 1 arm DB/KB OH walking
10 DB/KB snatch
5 wall squats (3 sec hold)
3-4 min : Rowing/biking/sledge push/800m jog
then 2 rounds:
30+30m Suitcase carrying
10 Scap push ups
5 strict pull ups

5 Power snatch (50/35kg)
7 HSPU

21-15-9
push press 55kg/35kg
T2B

1) 4x new Interval every 4th minute
Alt a and b

Row 20/15 Cal.
+
A) 15 Wall Balls
12 Box Jump Overs

B) 15 KB Swings 24/16kg
20 Squats

2) 4x new Interval every 4th minute
Alt. A and b

A) SkiErg 15/10 Cal.
10 Burpee - KB Deadlifts 2x32/24kg
5 Hollow Rocks + 20sec Hollow Hold

B) Assault Bike 15/10 Cal.
8 Burpee over Obstacle
12 DB Snatches 22,5/15kg