A. With a running clock

With a running clock:
@ 0:00
21-15-9
WB @20/14lbs
Pull ups
alt. DB-Snatches @22,5/15kg
- 8min cap -

@ 12:00
3 rounds of:
400m run
12 SA DB-Hang Squat Cleans @22,5/15kg

A1. KB Staggered Stance Romanian Deadlift 3 x 8-10

8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift

A2. Alternating DB Flat Bench Press 3 x 12-20

12-20 Alternating DB Flat Bench Press
12-20 Alternating DB Flat Bench Press
12-20 Alternating DB Flat Bench Press

B. Accessoires

3 Sets:
10-15 Banded Chopper (each side)
15-20 End Range Adductor Lifts (each side)
20-30 sec Star Side Plank hold (each side)

60 sec rest

A. Snatch Build up

Every 90s for 12 sets

4 sets
3 muscle snatches

4 sets
3 snatches

4 sets
3 snatch high pulls

B. Accessories

3 sets no rest
10 palloff press each side
10 sideplank hip lifts each side

A. Power Snatch 5 x 1

1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch

Snatches are from floor / low hang / hang

B. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

Take 60%of last week

C. Dumbbell Bulgarian Split Squat 2 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

Rest 60s after each leg (DBs in Farmers position) / ~ 80% of last week

D. Nordic Hamstring Curl 2 x 6-8

6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl

Work YGIG with a Partner. Focus on slow eccentrics

A1. Dumbbell Seated Shoulder Press 3 x 8-12

8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press

A2. Banded Lat Pulldown 3 x 15-25

15-25 Banded Lat Pulldown
15-25 Banded Lat Pulldown
15-25 Banded Lat Pulldown

B. 3 minute AMRAP of Dumbbell Walking Lunges, Goblet Squats, and Echo Bikes

Dumbbell Walking Lunges
10 Goblet Squat
Echo Bike

3 Sets with 1 minute Rest between AMRAPS

A. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

Work at RPE 8-9 for all sets

B1. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 60sec. btw legs
@RPE 8-9 for all sets

B2. Ring Row 3 x 6-12

6-12 Ring Row
6-12 Ring Row
6-12 Ring Row

@RPE 8-9 for all sets

C. Finisher

Emom6
1. 40s EchoBike
2. 40s Gobletsquats