A. Snatch 10 x 1

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

8-10 sets.

B. Muscle-Up 6 x 1-6

1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up

C. Intervals

3 sets of:
2:30 on 2:30 off
300m Row
8 P. Cleans @52,5/35kg
50 DU´s
max cal Echo Bike in remaining time

A1. Barbell Bench Press 4 x 5-8

5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press

Controlled eccentric

A2. Ring Pull-Up 4 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

B. 10 minute AMRAP of Rowing and Dumbbell Walking Lunges

Row
20 Dumbbell Walking Lunges

A. Olympic Lifting

8 Sets

1 powerclean, 1 hang clean, 1 high hang clean

B. Shoulder to overhead

4 Sets
5 Pushpress

A. Long Conditioning

6 sets of:
3min on 1:30min off
90sec. max cal Row
90sec. max shuttle runs (7,5m there and back is 1)