A. Mobility

Low Back Mobility and strengthening

A. Team Workout - 20 Rounds for time

YGIG (1 Person completes 1 round):
10/8 cal Row
9/7 cal Ski Erg
8/6 cal Echo Bike

1 Person of your team always has to run 200m with MedBall - otherwise you are not allowed to work on the Ergs!

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 2 x 3

3 Shoulder Press
3 Shoulder Press

@ ~60% of last weeks Intensity

C1. Legless Rope Climb 2 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb

@ ~60% of last weeks Intensity

C2. Ring Push-Up 2 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up

@ ~60% of last weeks Intensity

A. Snatch Build up Sequence

Every 90s for 16 sets (build up in good form and small steps)

2 sets
5 scarecrows
5 powersnatch balance

3 sets
4 high hang musclesnatches
4 snatch balance

4 sets
3 Hang powersnatch to OHS

7 sets
2 Hang snatches

A. Lower Body Strength

5 sets of:
5 Deadlifts
rest 1-2min

B. MetCon

20min AMRAP of:
10cal Echo Bike
then
2 rounds of:
6 Ring Rows
9 Push ups
12 air squats

A. Strength and Skill

Bar muscleup skill

+

Long lunge pulses 30s each side (pvc)

B. Wod

Amrap16
200m Farmerswalk (10 squats Penalty)
8 burpees over KB

A. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

All sets 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

RPE 8-9 all sets

B2. Chest Supported Incline Dumbbell Row 3 x 8-15

8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row

RPE 8-9 all sets

C. Barbell Lying Skull Crusher 3 x 8-15

8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher

D. Blackburns 3 x 6-12

6-12 Blackburns
6-12 Blackburns
6-12 Blackburns

Only work with weight if range of Motion in internal rotation is very good