A. Snatch 8 x 1

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

Over 5-8 sets of 1 heavy Single Snatch (all above 85%) work up to a daily 1RM.
Preferably no misses, maximum 2 in total!

B. MetCon

8 sets of:
2min on 2min off

1. AMRAP of:
40 DU´s
8 strict HSPU
4 Squat Cleans @70/45kg

2. AMRAP of:
8 Burpee BJ over (24/20'' - Box facing)
6 C2B
4 Bar MU

A1. Dumbbell Walking Lunges 4 x 10-16

Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges

A2. Bent-Over Barbell Row 4 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

A3. Pull-Up 4 x 4-6

4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up

B. Accessories

3 Sets
10-12 Side crunches with KB
8 Side Clamshell with MiniBand (10 sec. hold @end)
12 Palloff Press
12 Adductions pull
15 KB Bridge Pull Over

A. 40 minute AMRAP of Rowing and Ergometers

Row
Ergometer

A. 3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk 8 Sets

3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk

B. Finisher

Amrap5
4 heavy SA DB Clean and jerks
8 V-Ups

A. Skill and strength

Jumping Bar Muscleups + Partner Core Exersises

B. Wod

Amrap7
6 SA pushpresses / side
10 reverse lunges / side
14 russian twists

A. Strength

3 sets
6/5/4 lanes Double KB FR walking lunges (6x5m)
Rest 60s
6/5/4 strict Ring Pullups with 3s hold at top + 3s ecc.
(Scale with 3/2/1 negative with 5-10s ecc. Or 12/10/8 Ringrows with 3s hold at top + 3s ecc.)
Rest 60s
You can increase weight in the lunges each set
You can increase the pause at top and ecc. In the pullups in each set

B. MetCon

For time (TC 8 min)

20-14-8
Burpee Boxjump overs (24/20")
SA alt. DB squatcleans (22,5/15)