A. Conditioning

8 Sets of:

90sec. on 90sec. off

1. 60sec. Echo Bike for cals
then max distance Farmers walk (10m there and back) in remaining time

2. AMRAP of:
12 low hang DB-Snatches
9 Box Jumps
6 Burpees

A. Amrap‘30 in Teams of 2

45/40/35 cal Row (split)
10 sync. T2B
20 YGIG Wall Balls
10 Sync. Push up on to Plate
45/40/35 cal row

A. Snatch Foundations

Part A - Movement and positions

1) Snatch Deadlift

2) Snatch Start Position Hold

3) Hip Muscle Snatch

4) OH Shrugs

5) OH Elbow Rotations

6) OHS


Part B - Combining Technique


Every 90s x6
1 Tempo Snatch
1 Snatch

- 3s Tempo from floor o above knee

A. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

@RPE 8-9

B1. Dual Dumbbell Seated press 3 x 8-15

8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press

work @RPE 8-9

B2. Inverted Row 3 x 8-15

8-15 Inverted Row
8-15 Inverted Row
8-15 Inverted Row

work @RPE 8-9

C. Dumbbell Zottman Curl 3 x 8-15

8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl

@RPE 8-9

D. Upper Back

3 sets
6-12 external DB-shoulder rotation (each arm)
- back and forth btw arms -

A. Skill

Practice Handstandwalk for 12-15 min*

- practice leaning/lift offs/ tapping in different positions

- plate walks

- Partner supported/ to wall

- walk for distance

* After every set / 3-5 Attempts do 15-20s Active hang

B. Wod

Emom until fail (5-10 min)

4-8 C2B
4 Burpees (+ 2 each round)