A. Outdoor Intervals

10 sets of:
2min on 1min off (alt. sets of 1. + 2.)

200m run
8 DB-Thrusters (2x22,5/15kg)
then ME of:

1. C2B

2. KB-SDLHP (32/24kg)

A. Snatch 10 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 5-4-3-2-1

5 Front Squat
4 Front Squat
3 Front Squat
2 Front Squat
1 Front Squat

Start @ ~ 80% / Each set should be at 1-2 RIR

C. SKILL

For 8 min practice kipping HSPU in sets of 3-5

D. 3 Rounds For Time of Hang Power Snatches and Bar Facing Burpees

10 Hang Power Snatch
10 Bar Facing Burpee

A. Explosive Power Training

5 sets
3 high catch seated boxjumps
Rest 30s

B. Snatch Cluster sets

5 sets
2.2.2 hang powersnatch
( Rest 20s between doubles and 90s between sets)

C. Finisher

Amrap5 for quality

5 banded dislocates
10 banded OHS

A1. Back Squat 7-5-3

7 Back Squat
5 Back Squat
3 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 7-5-3

7 Weighted Supinated Pull-Up
5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Banded Leg Curl 3 x 25-30

25-30 Banded Leg Curl
25-30 Banded Leg Curl
25-30 Banded Leg Curl

Prone position for leg curls. Fast tempo, hip on floor.

B2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

Keep 1-2RIR in every set.

B3. Banded Face Pull 3 x 15-20

15-20 Banded Face Pull
15-20 Banded Face Pull
15-20 Banded Face Pull

1sec hold at peak contraction.