A. Workout

AMRAP9
30 alt SA DB Snatches
30 DB Goblet squats (20kg/10kg)
200 m run

Rest 1 min

AMRAP9
20 alt. DB OH Reverse Lunges
20 DB pushpress
400m run

Rest 1 min

AMRAP9
10 T2B
10 SA DB Thruster
200m run

A1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

each leg

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 Sets:
8-12 alt. leg lowerings in Hollow position (with band)
8-12 pallof press (each side)
6-8 standing Hamstring Side Bent (20-30'' - each side)
6-8 quadruped long leg abd. (2sec. hold - each side)

A. Clean and Jerk Deload

Build up a Heavy Single Clean and jerk in 8 min.

B. Backsquat

3 sets
5 Backsquats @ 60%
Rest 90s

C. Wod

21-15-9 For time

KB Facing Burpees
Double KB Hang snatches (2x20/2x12)

After each Round do 50 Doubleunders

A. Snatch Build up

Every 90s for 15 sets

3 sets
3 tall powersnatches with 4s pause in catch
3 tempo ohs (4444)

4 sets
2 hang PS with 2s pause in catch
2 OHS with 2s pause in bottom

8 sets
1 low hang PS
1 OHS

A. Clean Complex

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

B. Snatch Pulls

Every 90s for 3 sets:
5 snatch Pulls
@ work up from ~80% of 1RM snatch

C. MetCon

Amrap8
5 wallballs (20/14) (+ 5 each round)
30 doubleunders (25s cap)