A. Lower Body Stregth

3 sets of:
20-40sec. Wall-sit
8-15 heel elev. Gobelt Squats
10-20 walking lunges
rest ~2min

B. MetCon

Every 3min for 15min (5 sets):
15cal Row
10 Push ups
40m Farmers walk

A. Snatch Balance

8 Sets

Behind the neck pushjerk; snatchbalance; 1 Overheadsquat

- 15 min -

B. 3-Position Pause Snatch Pull 4 x 4

4 3-Position Pause Snatch Pull
4 3-Position Pause Snatch Pull
4 3-Position Pause Snatch Pull
4 3-Position Pause Snatch Pull

A. 1 Power Snatch + 2 Hang Snatches 6 Sets

1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches

B. Front Squat 2 Reps

2 Front Squat

Build up for a 2RM FS for the day in 6min.

C. Front Squat 5 x 7

7 Front Squat
7 Front Squat
7 Front Squat
7 Front Squat
7 Front Squat

Use 70-80% of today´s 2RM

D. Upper Body Gymnastics Strength/Capacity

8-12 sets of:
1-3 Ring MU
rest 30sec.

or

Ring MU Skill Training
Work up from last week. Do more sets than last week. If you already did 12 sets, go up 1 rep!

A. Intervals

8 sets of:
2min on 2min off

1. AMRAP of:
15/12cal Echo Bike
20 alt. DB-Snatches @22,5/15kg

2. AMRAP of:
15 WB (20/14lbs)
15 T2B