A. Snatch

8 Sets:
2 snatches; 1 Overheadsquat

B. 8 minute AMRAP of Hang Power Snatches and Overhead Squats

12 Hang Power Snatch
8 Overhead Squat

A1. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

each side

A2. Banded Triceps Push Down 3 x 10-30 Seconds

10-30 Banded Triceps Push Down
10-30 Banded Triceps Push Down
10-30 Banded Triceps Push Down

rest 1-2min

B. Lower Body Intervals

4 sets of:
2min on 1min off
12-20 DB-walking lunges
max cal Echo Bike in remaining time

A. Power Snatch + Snatch 4 Sets

Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch

B1. Front Squat 2 x 3

3 Front Squat
3 Front Squat

work with 65% of your estimated 1RM Front Squat

B2. Deficit Handstand Push-Up 2 x 3

3 Deficit Handstand Push-Up
3 Deficit Handstand Push-Up

3sec. eccentric and work with 20-30% less of your deficit from last week.

C. MetCon

3 sets of:
25/18cal Row
2 rounds of:
"Cindy"
then
20 alt. DB-Snatches @22,5/15kg
rest 90sec.
work with ~80% Intensity.

A. Zone 2 Endurance

18min AMRAP of:
400m Run
10-20-30-40cal...Row

rest 2min

18min AMRAP of:
400m Run
10-20-30-40cal...Echo Bike