A. 3-Position Pause Snatch Pull 4 x 2

2 3-Position Pause Snatch Pull
2 3-Position Pause Snatch Pull
2 3-Position Pause Snatch Pull
2 3-Position Pause Snatch Pull

- Build through the sets
- 3s pauses

B. High Hang Snatch 6 x 1

1 High Hang Snatch
1 High Hang Snatch
1 High Hang Snatch
1 High Hang Snatch
1 High Hang Snatch
1 High Hang Snatch

- 3s pause in bottom of the snatch

A. 40 minute EMOM of Rowing, Shuttle Runs, and Echo Bikes

Row
X Shuttle Run
Echo Bike
Rest

Make sure to be done by 50s so you can start the next movement at the full minute.

A. QF-Teams Version

Alternating pairs every 2:30 minutes, complete 5 rounds of:

10 synchro lateral burpees over DB
10 synchro DB FS (22,5/15 kg)
10 synchro STOH
Max pull ups

A. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

B1. Dumbbell Flat Bench Press 3 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B2. Inverted Row 3 x 8-12

8-12 Inverted Row
8-12 Inverted Row
8-12 Inverted Row

C. Accessories

3 sets of:
8-15 seated DB-rot. curls
8-15 Seated Single Arm DB-OH Triceps ext. (each side)
6-12 (single leg) Black roll Hamstring Bridges (2sec. hold - each side)

A. Strength

6 sets
8-15s Frontlever Hold variations
Rest 30s
4-6 skaterquats each side
Rest 30s

B. Gymanstics Wod

Amrap7
1 wallwalk + 1 each round
20 doubleunders

A. ROM Strengthening

2 sets of:
60sec. Side to side Cossack
10 IR Triceps push downs

3 sets of:
5 Cossack Squats with controlled eccentric and 3sec. hold in bottom position (each side - KB in goblet pos. as counter balance and to achieve more ROM)
40-60sec. feet ass. German Hang on long Rings (add. rotation of arms)
6-8 Quadruped long leg abduction lift offs (2sec. hold - each side)
40-60sec. kneeling pvc shoulder ext. isometric

B. Metcon

21-15-12-9-6-3 of:
Goblet Squats @32/24kg
T2B