A. Snatch 6 x 1

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

B. MetCon

15min AMRAP of:
2 Rope Climbs
12 alt. DB-Snatches @30/20kg
6 (4/2'') Def. HSPU
12 alt. pistols
24/18cal Echo Bike

A. Amrap intervals

Amrap‘6 x5
250/200 m row
4 shuttle runs
(Rest 2 min after every Amrap)
—> add 50 m on rower and 2 SR /amrap

A. Strength

Chinups + cyclist goblet squats

B. Wod

Amrap10 in teams of 3/4

2 lanes medball shuttle run
4 medball squats
6 medball pushpress

A. SKILL

For 12min practice pistols

1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)

2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 2 x 5 reps (each side)

3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)
- Rock Backs x 5 (each side)

4.
- Full reps with/without counterbalance

B. Recovery WOD

AMRAP15 (go for an easy pace and very high movements Quality)

10/8 cal Echo Bike or row
10 Single leg Deadlift (5 each side - 2sec. hold in stretch)
10/8 cal Echo Bike or row
10 KB windmills (5 each side)
10/8 cal Echo Bike or row
10 blackburns
10/8 cal Echo Bike or row
10 palloff presses (10 each side)
10/8 cal Echo Bike or row
10 ATG Splitsquats (10 each side)