A. Workout

25min EMOM
1. 15/12cal Echo Bike
2. 12-16 low hang DB-Snatches
3. 60 DU´s
4. 5-10 T2B + 5-10 Burpees
5. rest

A. Echo bike intervals

6 sets:
3 min moderate pace on Echo bike
30 sec Rest
30 sec Sprint
1 min rest

A. Snatch 8 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Pause Snatch Pull 4 x 3

3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull

pause for 3sec. 2" off the floor on every rep.
--> work up in weight from last week.

C. MetCon

4 sets of:
75 DU´s
15 HSPU
10 alt. DB-Snatches @30/20kg
15 T2B
10 SA-Front Squats (5 each side) @30/20kg
rest 90sec. btw sets
Scale as needed to be able to finish consistently sub 2:45!

A. Skill and Strength

Toes to Rings + Hip Thruster

B. Wod

Amrap 10

12 DB stepovers
8 shuttle runs (box to wall)
4 pushups

A. Long Conditioning

Every 4min for 32min (8 sets):

1. 400m run
then
2 rounds of:
5 Burpees
10 Low hang DB-Snatches (5 each side) @22,5/15kg

2. 500m Row
then
2 rounds of:
5 Burpees
10 Goblet Squats @22,5/15kg