A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

rest 30-60sec.

A2. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

rest 30-60sec.

B. Intervals

12min EMOM
1. 50sec. Row for cals
2. 10-15 Goblet Squats

A. Intervals in

In Teams of 2
15Wallballs (20/14 lbs)
10 SA DB Devils Press (22,5/15 kg)
5 T2B
YGIG per round
Every 4 min 200m run (each of you do a 100m Medball run then switch)

A1. Deficit Dumbbell Reverse Lunges 4 x 6-8

6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges

each leg
30 sec rest btw legs

A2. Ring Row 4 x 12-15

12-15 Ring Row
12-15 Ring Row
12-15 Ring Row
12-15 Ring Row

B. Accessoires

3 Sets:
12 Palloff Rotations with Blackroll btw. legs
30 sec Lateral walks (each leg)
10 Abduction Lift offs

A. Snatch Technique

5 sets (~ 60-65%)

2 hang PS with 3s pause in catch

Rest 60s

B. Front Squat 5-5-3

5 Front Squat
5 Front Squat
3 Front Squat

C. Assistance Work

3 sets no rest

20-30 Banded legcurls
20-30 banded triceps pushdowns
10-15 banded TKEs / side
10-15 banded facepulls with 1s hold

A. Snatch

5 sets (empty bar - light weights)
1 hang muscle snatch
2 tempo OHS (5555)
3 no feet movement snatch balance
Rest 60s

7 sets
1 pause snatch (3s pause above knee)
Rest 90s

5 sets
5 snatch grip deadlifts with 2s hold just above floor (110-120%)
Rest 2 min

A. Long Conditioning

In teams of 3-4

36 min Rotation (nosebreathing where possible)

3 min work at each station

1. Row for Cal
2. SA KB FR Carry (switch sides every 50m)
3. Echo Bike for Cal
4. 8 Airsqiats + 4 shuttle runs (2x7,5m = 1 rep)

Switch stations every 3 min for 3 total rounds