A. Mobility

Hip + Knee + Ankle Mobility

A. Snatch Balance + Overhead Squat Complex

E 2 Mins x 5

2 Snatch Balance
2 OHS

B. Snatch Complex

E 2 Mins x 5

1 Hang Power Snatch
1 Hang Snatch

C. Accessories

3 Sets
5-8 Sots Press
5/5 Bottom up KB strict Press

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

controlled eccentric

B. Metcon

8min AMRAP
15 alt. Box step ups
30m Farmers walk (15m there and back)
15 KB-SDLHP

C. Accessories

3 sets of:
10-15m Seal-walk / 15-30sec. High-plank
8 Pallof-press (each side)

A. For Time, partitioned any way: Rowing

Row

Every 4:00 min 200m run
Start the WOD with 200m run

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Work @RPE ~8 for all sets

C1. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

work @RPE ~8

C2. 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

work @RPE ~8

D. Accessories

3 sets of:
8-15 Single arm DB-OH Triceps extension (each)
rest 60sec.

2 sets of:
10-15 full ROM lateral raises
ME blackburns @0,5-1,25kg
rest 90sec.

A. Skill

Practice Hang Powersnatch with PVC Pipe for 10 min

B. Strength

4 sets @ RPE 8-9
5-10 Pushups (elevated) + 10-15 KB sidebends / side
Rest 60s

C. Wod

Rotate in teams of 3-4 for time (10 min cap)

Accumulate 100 cal Echo Bike as fast as possible im sets of 10-15s

A. Zone 2 Endurance

Rotate In teams of 3 Zone 2 AMRAP (Nosebreathing only if possible)

6 Min Row
6 Min Run
6 Min Bike

5 Min Row
5 Min Run
5 Min Bike

4 Min Row
4 Min Run
4 Min Bike