Weightlifting
Every 1:30 For 15 Min (10R)
Squat Snatch + Overhead Squat
(1Rm Ss %75-%70)

(Ss+OvhS)

1.4.Min:1+3

5.7.Min:3+1

8.10.Min:4+0
-Then-
Strength
Every 2 Min,for 14 minutes (7R)
Front Squat
1.Round:5 rep (%70)
2.Round:5 rep(%75)
3.Round:3 rep(%80)
4.5.Round:2 rep (%85)
6.7.Round:1 rep(%90-%95)