STRENGTH

Front Squat 3x3, rest as needed

RPE 4 to 4+

21 - 15 - 9

Cal Row
Wall ball

Timecap 5 min

3 Snatch pulls below the knee x 5
Use 80-100% of 1RM snatch

Part A

6 x 2 Snatch @ 40%

(pause at knee and receiving posisition)

---

Part B

2 Hang squat snatch + OHS

Set 1) @50%
Set 2) @55%
Set 3) @60%
Set 4) @65%

4 x 5

Set every 3 min

2 rep reserve

4 x 1 min work / 2 min rest

1st interval damper 1-3
2nd interval damper 3-5
3rd interval damper 5-7
4th interval damper 7-10

4-5 rounds

• 8+8 pallof press

• 20+20m suitcase carry (challenging weight)

• rest as needed between rounds

4-5 rounds:

• 20m kb heavy front rack walking lunge
• rest 30 sec
• 40m heavy suitcase carry L
• rest 30sec
• 40m heavy suitcase carry R
• rest 2min

Hollow Back Press progression by GST-program.

For 15 minutes

• 2-position snatch (above knee, 5cm off the ground)