A:
Seated Barbell Shoulder Press 4-4-4-4-4
Start every 2min.

B:
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 42,5kg
Women: 30kg


OLYMPIC WEIGHTLIFTING:

A:
Find your 1RM Snatch within 15min.

B:
Snatch Grip Deadlift 3-3-3-3-3 @6060
Start every 2min. Focus on good posture!

C:
EMOM for 6min do:
8-10 Power Snatches (light to moderate weight, focus on moving well in this barbell cycling)


STRENGTH:

A:
Floor Press 4×8
Start every 2:30min

B:
Block Sumo Deadlifts (on 2x 20kg plates) 6-6-6-6-6
Between each set do: 8 Arnold Presses

C:
4x 30-45sec of GHD Rotations Paddling (switch direction every round)