A. 4 rounds of:

A1. 8/8 sandbag lunges

A2. one arm bottom up KB walk 20m ea 

B. 4 rounds of: 1 min row for max cal

rest 1:30 btw rounds

16.30 Weightlifting

A. Back Squat 6x2 @ 80%

B. Snatch

B.1 Establish a daily max in triples.

B.2 Do five additional sets of doubles at the weight of the heaviest triple.

C. Snatch pulls

C.1 Five sets of five reps at 110% of the heaviest triple. Three second pause in the starting position of every rep.

D. Snatch deadlifts – Ilya Ilin style!

These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs.

Watch these two videos before trying it:

D.1 Three sets of ten reps at the weight of the heaviest snatch triple.

– Straps are allowed and highly recommend in the snatch pulls and snatch deadlifts. The percentages for 6.1 are not written in stone. If you know what you are doing you can change the weight.