Pause front squat 4x3x70% 1RM

A.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build over the course of the 8 sets to today’s heavy.

For time:
10 Thrusters (40/30kg)

Run 130m

9 Thrusters 

Run 130m

8 Thrusters 

Run 130m

7 Thrusters 

Run 130m

6 Thrusters 

Run 130m

5 Thrusters 

Run 130m

4 Thrusters 

Run 130m

3 Thrusters 

Run 130m

2 Thrusters

Run 130m

1 Thruster
Run 130m

5 rounds for time

3 Bear complex ( ca. 75% of your 1 rm thruster)
10 Bar over burpee

Try to complete 5 rounds of D.T. in three, 3 minute intervals, with 1 min rest
12 deadlifts 70kg/50kg
9 hang power cleans 70kg/50kg
6 push jerks 70kg/50kg

3 rounds:

10 x Burpees
20 x Pull Up
30 x DU
500 m Row

Begin at 00:00

21-15-9reps:
Box Jumps
C2B

At 10:00

30 Clean and Jerk 70/50kg

At 20:00

4 Rounds
10 KB Swings 24/16kg
10 Goblet Squat 24/16kg

• Finnisher at 30:00 75 V-ups 25 Knee-Hugs

Single Arm DB Bench Press 4x10/
(Lay offset on bench. DB side further off bench. Keep Core engaged and back tight to stay square for the entire movement)

Superset with

TRX Chest Fly 4x15

Superset with

TRX jump squat row 4x20

3.5-4 minute sets
20 minutes

EMOM for 10min, perform 3 Hang Snatch @60-75% of 1RM

For time:

- 3 x Muscle up (bar or ring)
- 400 m run
- 20 x Pull-Ups
- Row 1000 m
- 20 x Chest to bar pull-ups
- Run 400 m
- 3 x Muscle up (bar or ring)