A1. Seated Single Arm Dumbbell Strict Press 3 x 6-8

6-8 Seated Single Arm Dumbbell Strict Press
6-8 Seated Single Arm Dumbbell Strict Press
6-8 Seated Single Arm Dumbbell Strict Press

A2. Dumbbell Bent Over Reverse Fly 3 x 15

15 Dumbbell Bent Over Reverse Fly
15 Dumbbell Bent Over Reverse Fly
15 Dumbbell Bent Over Reverse Fly

A3. Lateral Box Step Down 3 x 5

5 Lateral Box Step Down
5 Lateral Box Step Down
5 Lateral Box Step Down

B. Metcon

10min AMRAP of:
10cal Row
10 KB-Swings
10 Push ups

C. Accessories

3 sets of:
10 Pall-of Press (each)
15-30sec. plank
5 Sideplank rot. + 10sec. hold (each side)

A. AMRAPs in Teams of 2

AMRAP'8:
20 Double KB Cleans (split)
10 Pull Ups (sync)
20 Double KB Cleans
10 Pull Ups

- Rest 3 Mins -

AMRAP'8:
20 Double KB Cluster (split)
10 HSPUs (sync)
20 Double KB Cluster
10 HSPUs

- Rest 3 Mins -

AMRAP'8:
20 Double KB STOH (split)
10 TTB (sync)
20 Double KB STOH
10 TTB


KB weights(2x20/12 kg)

A. SKILL

Work on Kipping HSPU for 12 min
- kick up to HS
- lowering down into start position
- kick up
- build up deficit in sets of 3-5

B. Gymnastics Wod

Amrap8 in teams of 2 as YGIG per movement

8 Ringrows
6 plank to Support switches
4 burpees over Partner in plank

A. 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat 8 x 1

1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat
1 1 Pause Power Snatch (2sec. Just Above Knee) + 1 Hang Snatch + 1 Overhead Squat

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

12min EMOM
1. 30sec. Echo Bike for cals
2. 5-8 Hang Power Snatches

A. Power developement/Capacity

For 35 Minutes:
1k Row for Max Power
2 minutes recovery on bike
Aiming to get stronger on the drive whilse improving technique and building time on the rower

A1. Snatch Grip Deadlift From Low Hang 3 x 6

6 Snatch Grip Deadlift From Low Hang
6 Snatch Grip Deadlift From Low Hang
6 Snatch Grip Deadlift From Low Hang

Snatch Pulls are from Hang

A2. Snatch Pull from Block 3 x 6

6 Snatch Pull from Block
6 Snatch Pull from Block
6 Snatch Pull from Block

A3. Hang Muscle Snatch 3 x 6

6 Hang Muscle Snatch
6 Hang Muscle Snatch
6 Hang Muscle Snatch

B. 10 minute EMOM of Pause Overhead Squats

5 Pause Overhead Squat

3 second pause in bottom