A. 32 minute AMRAP of Echo Bikes and Shuttle Runs

Echo Bike
14 Shuttle Run
Rest

Warm Up - Turkish Get up

3 Sets: 2 reps (each side)
increase weight of KB each set
1min rest

A. Overhead Squat 3 x 3

3 Overhead Squat
3 Overhead Squat
3 Overhead Squat

80-90% of 1RM Squat

B. 1 Snatch Pull + 1 Snatch High Pull 7 x 1

1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull
1 1 Snatch Pull + 1 Snatch High Pull

every 90 seconds
increase weight each set

C. 5 minute EMOM of Power Snatches

1 Power Snatch

A. Lower Body Stregth

3 sets of:
12-20 seated banded leg curls (1sec. hold at peak)
6-8 rom. DL with controlled ecc.
8-16 walking lunges
rest ~2min

B. MetCon

Every 3min for 12-15min (4-5 sets):
45sec. Echo Bike
8 Push ups
8 ring rows
12 single arm DB-Hang C+J (6 each side)

A. 5 rounds for time in teams of 2

20/18/16 cal Echo bike (split)
8 cleans (60/45 kg)
4 STOH
2 thruster
4 stoh
8 cleans
16 HSPU (split)

—> bb movements are sync

TC:30 min

A. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press


While doing 3 miutes Rest do
1. 15s Single leg sideplank / side
2. 20s Miniband walk / each side


Work @ RPE 8-9 for the Press

B1. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

B2. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

A. SKILL

Practice Bar Muscleups for 10-12 min

- jump into hollow + arch + hollow + airchair + hips to bar

- jumping BMU

- banded BMU

- supported BMU

B. Accessories

Amrap10 for quality

6 Vups + 10s hollow hold (UB)
12 prone V raises (small plates) + 10s hold
18 palloff press (9/9) + 10s hold after last rep