A. Lower Body Strength

5 sets of:
5 Box Squats
rest ~2min

B. MetCon

5 rounds of:
2min on 1min off
15cal Row
15 DB H. Clean and Press
max alt. Box step ups @20'' in remaining time

A. Snatchbalance

5 Sets

1 snatchbalance; 1 Overheadsquat (5x1x1)

B. Snatch

20 min to work up to a heavy weight:

1 snatchpull; 1 powersnatch; 1 hangsnatch

A1. Dumbbell Box Step-Up 3 x 8-10

8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Snatch + Hang Snatch 4 Sets

Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch

B1. 1 ¼ Front Squat 3 x 2

2 1 ¼ Front Squat
2 1 ¼ Front Squat
2 1 ¼ Front Squat

Focus on speed out of the bottom position

B2. Deficit Handstand Push-Up 3 x 4-6

4-6 Deficit Handstand Push-Up
4-6 Deficit Handstand Push-Up
4-6 Deficit Handstand Push-Up

3sec. eccentric (no grinding/keep good positions)

C. Echo Bike Intervals

3 sets of:
5x 60sec. on 30sec. off
rest an additional 2:30 btw sets (new set every 10min)
Keep a super consistent pace for the full 60sec. and all 5 Intervals! Aim for the same pace for all 3 sets, rather start a little bit slower then increase after 1 set!

A. Range of Strength

3 sets of:
30-45sec. loaded long lunge hold (each side)
3x 5sec. Abmat crush to 5sec. Front Scale (on box)

2 sets of:
30sec. relax + 3x 5sec. on 5sec. off for each int. rot and ext. rot in end Range of ext. rot (each side)

B. Metcon

10min EMOM
1. X WB @20/14lbs
2. X C2B