A. Skill and Strength

Splitjerk Training for 10-15 min

5 sets
Chinups in sets of 4-8

B. Wod

In teams of 2

4 rounds (8 min)
1.00 min Echo Bike (YGIG)

A. E6MOM‘36 in Teams of 2

1. Amrap‘4 of:
200 m run (Partner A)
200 m Ski (Partner B)

2.
400 m run (together) 40 cal Echo bike (Split)

A. 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

B. Intervals

4 rounds of:
30sec. Row for cals
30sec. ME Single arm DB-Hang Clean and Press (one arm)
rest 30sec.
30sec. Row for cals
30sec. ME Single arm DB-Hang Clean and Press (other arm)
rest 30sec.

A. Bar Dip 3 x 3-5

3-5 Bar Dip
3-5 Bar Dip
3-5 Bar Dip

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9

B1. Weighted Strict Pull-Up 3 x 5-8

5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up
5-8 Weighted Strict Pull-Up

Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)

B2. Snatch Grip Behind The Neck Press 3 x 6-12

6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press
6-12 Snatch Grip Behind The Neck Press

Go for a few more reps in total, or slightly more weight, still work @RPE 8 to max 9 (10 for last set)

C. MetCon

9min AMRAP of:
60 DU´s
12 Single Arm DB-Push Press @35/25kg
6 Bar MU

D. Accessories

3 sets of:
3-5 skin the cat
30-45sec. kneeling shoulder ext. isometric
10-15 banded W-Pulls
rest 30-60sec.

A. Clean and Jerk Complex

Every 2min for 8min (4 sets):
Hang Power Clean + Front Squat + Below Knee Power Clean + Split Jerk
@65% + (or work up from 3rd weight after empty bar)

B. Snatch Pulls

3 sets of:
4 Snatch Pulls with 2sec. pause 1'' from floor and just below knee
@ work up from ~70% of 1RM Snatch

C. MetCon

5 rounds of:
8 Burpee BJ over (24/20'' - Box facing)
12 alt. DB-Snatches @30/20kg