Bulgarian Split Squat
5 x 7 /leg

• Practice the kipping toes to bar and its progressions for 10min.

Snatch from the Blocks (just above the knee)

3 rep, every 90sec for 3 set
2 rep, every 90sec for 3 set
1 rep every 90sec for 3-5 set

These are Drop and Go reps. If you don´t have blocks, use a stack of plates or be creative!

RPE 3-4

Power Snatch

Build 1 RM in 15 minutes

5 rounds of
Each round for time
Go every 3 min:

20/15 cal bike
15 HS push up
5 Bar MU
- score is slowest time

otm 12:
squat snatch

Do step back lunges, with a barbell, from the rack. Do 8 reps per leg in each set.

CONDITIONING

Airbike intervals
30 sec ON, 2min30sec OFF x10 (30min total)

Switch the pacing, but don´t step off the airbike.

ON→ RPE 3 to 4
OFF→ RPE 2

Target: This workout will last for 30min, so don´t push it beyond your limits with the first couple of intervals. Try to keep a steady pace. Don´t step off the bike during OFF, bike with RPE 2.

3000m Row
For time

For Time:
9 - 15 - 21 - 27
V-Ups
Chest-To-Bar Pull-Ups
- 10 Shuttle Runs between rounds (1=7,5m down, 7,5m back)

• You go I go style per round