A. E3MOM‘36

1. 500/450 m Ski
2. 1000/900 m C2 Bike
3. 500/450 m row
4. 32/26 cal Echo bike

A1. Close Grip Bench Press 4 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

A2. Bent-Over Barbell Row 4 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

B. MetCon

Every 3min for 18min (6 sets):
45sec. Echo Bike for cals
8-12 DB-Deadlifts
8-12 DB-Front Squats
6 Burpees

A. Strength

10-14

Deadlifts and Pushups

15-18

Deadlifts and Pushups

B. Wod

10-14

Every 90s for 5 sets do
10 gobletsquats
8 situps
6 burpees over KB


15-18

Every 90s for 5 sets do
10 gobletsquats
8 T2b
6 burpees over KB

A. 1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch 6 Sets

1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch
1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch
1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch
1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch
1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch
1 Hang Power Snatch + 5 Overhead Squats + 1 Hang Power Snatch

B. Segmented Clean Pull 4 x 3

3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull

Pause 3s below Knee in each rep / work @ 70%+ of C/J

C. Pause Snatch Pull 4 x 3

3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull
3 Pause Snatch Pull

Pause 3s below Knee in each rep / work @ 70%+ of snatch

D. Accessories

3 sets no rest
20m each Per side : OH / FR / FA carry

Go unbroken for all sets!

A. Accessories

3 sets of:
8-10 short lever Add. Bridges (each side - 2sec. hold)
30-50sec. Pigeon iso hold (each side - on Bench)

3 sets of:
10-20sec. 90/90 Arch Hang (feet supp.)
10 banded IR

3 sets of:
30-40sec. pvc shoulder ext. iso
15-30sec. bottom of Ring Dip supp. hold

B. Conditioning

4 sets of:
1500/1200m Row
rest 2min
@~ +5-10sec. (slower) of 2k PR pace

A. Range of Strength

3 sets of
10 quadruped side leg lifts / side (1s hold)
10-20s knee elevated Pidgeon hold / side

3 sets of
6-8 KB Pullovers on bench (contr. Ecc.)
8-12 prone PVC presses

B. Metcon

5 Rounds for Time

4 Burpee Boxjumps (24/20)
8 C2B
12 DB hang snatches (22,5/15)(6 each side)