A. Snatchcomplex

8 Sets:

1 3-Pause snatchpull; 1 powersnatch; 1 hangsnatch

- 15min -

B. 8 minute AMRAP of Hang Power Snatches and Overhead Squats

10 Hang Power Snatch
8 Overhead Squat

A1. Dumbbell 1 1/2 Split Squat 3 x 6-8

6-8 Dumbbell 1 1/2 Split Squat
6-8 Dumbbell 1 1/2 Split Squat
6-8 Dumbbell 1 1/2 Split Squat

2 sec. hold in 1/2 rep

A2. Parallette Push-Up 3 x 6-8

6-8 Parallette Push-Up
6-8 Parallette Push-Up
6-8 Parallette Push-Up

Scale to
2-3 Negativ parallettes push up (8-15 sek)
Push ups
Hand elev. push ups

B. 21-15-9 Single Arm Dumbbell Thrusters, Ring Rows, and Dumbbell Single Arm Cleans

Single Arm Dumbbell Thruster
Ring Row
Dumbbell Single Arm Cleans

C. Accessoires

3 Sets
16-20 KB Russian Twist (each side 8-10)
14-16 Deadbugs (each side 7-8)
8-10 Sideplank lift offs from

A. Below Knee Hang Squat Snatch 6 x 3

3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch
3 Below Knee Hang Squat Snatch

B. Front Squat 1 Rep

1 Front Squat

Build up for a 1RM FS for the day in 6min.

C. Front Squat 5 x 8

8 Front Squat
8 Front Squat
8 Front Squat
8 Front Squat
8 Front Squat

Use 65-70% of today´s 1RM

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. Strength

3 sets of:
6-10 DB Bulg. Split Squats @31X1
rest 30sec. btw legs and 1min before Presses
6-10 Par. Push ups @21X1
rest 1min

B. MetCon

10min AMRAP of:
2-4-6-8-10...
KB-SDLHP @32/24kg
Burpees
T2B