A. AMRAP 3x

AMRAP8
200m run
12 DB Push Jerks
10 T2B

AMRAP8
8 WallBalls
8 Push Ups
8 V Ups
8 DL Deadlifts

AMRAP8
10..12..14..
DB Snatches
Burpees o. DB

After every AMRAP 2 min rest
DB 2x22,5/15

A. Hang Muscle Snatch 4 x 3

3 Hang Muscle Snatch
3 Hang Muscle Snatch
3 Hang Muscle Snatch
3 Hang Muscle Snatch

High Hang
> build up weight (start with empty BB)

B. Snatch Balance 5 x 2

2 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance

build up weight
> finish @ 80% of 1RM Snatch

C. Hang Snatch 5 x 1

1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch

Every 90s
> build up weight but form is priority

D. Banded Overhead Carry 3 x 15

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

7.5 meters there and back

A1. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

each side

A2. Single Arm Dumbbell Floor Press 3 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

A3. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

B. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold at peak - shoot for 15-25reps)
10 alt. Cossack Squats (BW)
8 short lever copenhagen bridges (each side - 2sec. hold)
8-12 Single arm DB OH-Triceps ext. (each side)
30-60sec. band pull apart hold

A. 1 Snatch Pull + 2 Hang Snatch High Pulls + 2 Hang Snatches 4 x 1

1 1 Snatch Pull + 2 Hang Snatch High Pulls + 2 Hang Snatches
1 1 Snatch Pull + 2 Hang Snatch High Pulls + 2 Hang Snatches
1 1 Snatch Pull + 2 Hang Snatch High Pulls + 2 Hang Snatches
1 1 Snatch Pull + 2 Hang Snatch High Pulls + 2 Hang Snatches

B. Front Squat 3 x 2

2 Front Squat
2 Front Squat
2 Front Squat

Each FS with 10s eccentric!

Rest 30s between the 2 reps and 2-3min between sets.

RPE 8-10

C1. Strict Handstand Push-Up 3 x 3

3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up

Work with 6-8s eccentric or 3 negatives with 6-8s ecc.

Rest 25s between reps

RPE 8-10

C2. Supinated Pull-Up 3 x 3

3 Supinated Pull-Up
3 Supinated Pull-Up
3 Supinated Pull-Up

Work with 6-8s eccentric or 3 negatives with 6-8s ecc.

Rest 25s between reps

RPE 8-10

A. 32 minute EMOM of Rowing, Dumbbell Thrusters, and Burpee Pull-Ups

Row
10-20 Dumbbell Thruster
5-10 Burpee Pull-Up
Rest