A. Conditioning

4 sets of:
4min on 3min off

4x15m Farmers walk
16 WB
16 alt. DB-Snatches
16 walking lunges
max cal Echo Bike in remaining time

A. Intervals

E3MOM für 8 sets

1 and 2 alt.

1.200 m run (sub 1 min)
14-16 alt DB snatches
6-10 T2B

2. 80 DU‘s (max. 50 sec.)
12 SA DB Thruster
6-10 Push ups

Finish sub 2 min
DB @22,5/15kg

A. Snatch Build up

Every 2 min for 15 sets

4 sets
4 low hang snatch pulls
3 hang musclesnatches
2 high hang snatch
1 OHS

5 sets
3 Low hang powersnatches
2 hang snatch
1 OHS

6 sets
2 low hang snatches
1 OHS

Build up with great mechanics

A. Zone 2 Endurance

Zone 2 Conditioning (nosebreathing only)

2 rounds

Amrap9
200m run
5/10/15/20/25... Cal Echo Bike

Rest 1 min

Amrap9
5/10/15/20/25... Cal Row
200m Run

Rest 1 min

A. Deadlift + Power Clean + Hang Clean + Split Jerk 4 x 1

1 Deadlift + Power Clean + Hang Clean + Split Jerk
1 Deadlift + Power Clean + Hang Clean + Split Jerk
1 Deadlift + Power Clean + Hang Clean + Split Jerk
1 Deadlift + Power Clean + Hang Clean + Split Jerk

B1. Back Squat 3 x 8

8 Back Squat
8 Back Squat
8 Back Squat

Work with a weight that is heavy but you can manage with just one big Inhale between reps.

B2. Muscle-Up 3 x 2-10

2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up

C. Metcon

Emom9
1. Burpee Boxjump overs (30/24")
2. Heavy wallballs (30/20)
3. T2B / Pullups / C2B
In the First round do t2b then in the second round do pullups and in the third round do c2b!