A. 28 minute EMOM of Echo Bikes and Running

Echo Bike
Run

A. 3-Position Snatch 6 x 1

1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch

B. Drop Snatch 6 x 3

3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch

C. Barbell Overhead Walking Lunge Steps 3 x 16

16 Barbell Overhead Walking Lunge Steps
16 Barbell Overhead Walking Lunge Steps
16 Barbell Overhead Walking Lunge Steps

A. Every 5 min for 25 min in teams of 2

12 SA DB Clean and split jerks (22,5/30 kg)
12 Burpee Box jumps
12 C2B Pull ups
12 DB squats
—> split as needed

A1. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

with controlled eccentric

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

each side

A3. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

each side

B. Accessories

3 sets of:
20-40sec. Bottom of split squat hold (each)
8-12 seated single arm DB-OH Triceps ext. (each side)
6-12 Zottman curls
30m Suitcase Carry (each arm)
6-10 single leg pike leg lifts (2sec. hold - each side)

A. SKILL AND STRENGTH

8 sets

10-15s Frontlever Hold
Rest 30s
1 x explosive Jump Parcour
Rest 30s

B. Wod

Amrap8

1 wallwalk (+ 1 each round)
2 Lanes walking Lunges (Farmers Position)
3 strict pullups

A. Intervals

8 sets of:
90sec. on 90sec. off

1. 20/15cal Row
ME Burpee BJ over (24/20'')

2. AMRAP of:
10/8cal Echo Bike
10 Pull ups
10 Low Hang DB-Snatches (5 each side) @22,5/15kg