A:
EMOM for 15min do:
2 Squat Snatches w/ 2 sec. pause at bottom and at top

B:
3 rounds for time of:
500/400m Row
20 Power Snatches
Rest 2 min.

Level 1: 25/10kg
Level 2: 30/15kg 
Level 3: 35/25kg

GYMNASTICS

A:
Bar Muscle-up: technical coaching

B:
4 round for time of:
10sec. L-sit hold on DB
10 DB Push Press
10 Push-ups on DB
3 Man Maker w/DB

A:
4-4-4-4-4-4 Paused Back Squats (pause 2sec. at bottom)
14 BB Landmine Twists
Start a new round of both exercises every 2:30min.

B:
AMRAP in 16min of;
50 Double Unders
8 Hang Power Cleans
25 Wallballs 

Level 1: 40/30kg
Level 2: 55/37,5kg 
Level 3: 70/50kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
30 Double Unders / 40 Single Unders
8 DB Hang Power Clean 
15 Wall balls 
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Shoulder Taps
20 Russian Twists
20 Knee Tucks 

Focus on device:
50sec. Easy / 10sec. Fast

OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec. of 12 sets  
1 Snatches Deadlift + 1 Snatch Pull + 2 Snatches 
Work up to a 1RM of the day 

B:
Every 2min for 5 sets 
Snatch Balance + Overhead Squats
6x 3+2

A:
Every 90sec for 15min do:
1 Clean Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk 

B:
5 rounds for time of:
400m run 
20 Air Squats
10 HSPU

ENDURANCE

2 sets of:
3000m Row/Bike x2/Ski
3min rest

Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)

If you are coming the first time: find your steady target pace.

NOTE: THIS IS THE LAST TRAINING BEFORE THE 5K FOR TIME!

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