A. 40min Klotzen

6 Sets
AMRAP 3
30/25 cal Echo Bike
10m DB Lunges with DB on shoulder #32,5/22,5
10 DB Muscle Hang Muscle Snatch

Rest 3

A. Every 6 min for 36 min

40/30 cal Echo bike
400/350 m row

A. Toes to bar

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
Knees to chest
Toes to bar

OR

T2B Interference:
3-5 Sets of:
5-12 T2B
20 m Farmers Carry (2x24/32 kg)
5-12 T2B
40 DU‘s
Rest 2 min


Core:
5 Sets of:
8-12 Ring Pike ups
Into ME L-sit
(60 sec Rest)

A1. Shoulder Press 3 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Supinated Pull-Up 3 x 5-7

5-7 Supinated Pull-Up
5-7 Supinated Pull-Up
5-7 Supinated Pull-Up

B. MetCon

20min AMRAP of:
15cal Row
15 Goblet Squats
10 Burpees
15 KB-SDLHP

A. Snatch Complex

Every 90sec. for 12min (8 sets):
Pause Power Snatch (2sec. just below knee) + Below Knee Snatch
start @2nd weight after empty bar and work up from there

B. Clean Pulls

3 sets of:
5 Clean Pulls
@ work up from ~80% of 1RM Clean

C. MetCon

8min AMRAP of:
8 C2B
8 alt. DB-Snatches @30/20kg

A. Endurance

Every 9 min for 4 sets (36 min)

40/30 Cal Echo Bike
30 situps
20 Burpee Boxjump Overs (24/20")

Sets should be around 5:30-6 min

B. Accessories

3 sets no rest
6-15 seated DB External Rotation (3sec. ecc.) / side
10-20sec. Copenhagen Plank (each side)
15-25 seated banded leg curls (1sec. hold at peak)