A. Conditioning

4 sets of:
4min on 3min off

18cal Echo Bike - in sub 1:30
then AMRAP of:
6 Dual DB-Snatches
8 Push ups
10 alt. Box step ups

A. 30 minute EMOM of Echo Bikes and Shuttle Runs

Echo Bike
X Shuttle Run
Rest

Echo Bike ~2:00min
Goal: try to maintain the same number of shuttle runs for all 6 sets

A. Power Clean 6 x 1.1.1

1.1.1 Power Clean
1.1.1 Power Clean
1.1.1 Power Clean
1.1.1 Power Clean
1.1.1 Power Clean
1.1.1 Power Clean

Do 15s Rest between reps and 90s between sets

B. Overhead Strength Endurance

Build up to a heavy but not max set of 3 strict presses
In 8 minutes

Then do

3 sets
1 strict presses
3 pushpresses
5 pushjerks

Rest 60-90s between sets

A. Skill and Strength

Chin over Bar Hold + Ringrows

+

Walking Lunges

B. Wod

Garbage Ball Variations

- shuttle to wall
- jump over
- GTOH
-

A. Pause Front Squat 3 x 3-5

3-5 Pause Front Squat
3-5 Pause Front Squat
3-5 Pause Front Squat

3sec. pause in bottom position.
While doing 3 miutes rest do 15-25 band pull aparts (orange band)
work @ RPE 8-9 for the squats

B1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

Controlled eccentric and 1sec. hold at bottom position.

B2. Weighted Ring Pull-Up 3 x 5-8

5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up

Scale 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups

A. Snatch 7 x 1

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

Over 5-7 sets work up to your max Snatch for the day.

B. Clean and Jerk 7 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Over 5-7 sets work up to your max Clean and Jerk for the day.

C. MetCon

10min AMRAP of:
12 WB @20/14lbs
12 P. Snatches @35/25kg
12 BJ over (24/20'')