A. Intervals

6 Sets of
90 sec on// 2:30 min off

1. AMRAP
12 shuttle runs
12 burpees

2. AMRAP
8 C2B
12 Single Arm DB Clean and Jerks @22,5/15 kg
30 Du‘s

A. Deadlift 5 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

B. Metcon

16min EMOM
1. 45sec. Echo Bike
2. 6-12 DB-Hang Clean and Press
3. 45sec. alt. Box step ups
4. 5-10 Ring Rows + 5-10 Push ups

A. Snatch Build up

Every 90s for 16 sets

2 sets
1 strict musclesnatch
2 sotts presses
3 OHS

3 sets
1 hang musclesnatch
2 pressing snatch balance
2 OHS

4 sets
1 hang powersnatch
2 snatch balance
1 OHS

7 sets
1 hang snatch

A. Seated Single Arm Dumbbell Strict Press 3 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

Rest 45s after each arm

RPE 8-9

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C. Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension

RPE 8-9

Work in seated Position

D. Upper Back

3 sets
10-15 bentover Y-Raises (weighted)
Into
20-30s prone W-Hold (weighted)
Into
20-30s prone T-Hold (weighted)
Rest 60s

A. Snatch Complex and Capacity

From 0:00-6:00 min build up a heavy complex of

1 snatch from floor
3 OHS
1 tng snatch from floor

At 7:00-10:00

AMRAP3

Snatches @ 100% of complex

B. Front Squat 8-8-6-6-4-4

8 Front Squat
8 Front Squat
6 Front Squat
6 Front Squat
4 Front Squat
4 Front Squat

Each set @ RPE 8-9

C. Wod

5 rounds for time
12 walking lunges (2x22,5/15)
6 wallfacing strict hspu

TC 8 min