A. Snatch position

1. pull to knee
2 pull around knee
3. pull to hips
4. arm pull
5. turnover

B. Snatch

6-8 Sets

1 snatch (2 sec. above knee) + 1 high Hang snatch

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

rest 30-60sec.

A2. Seated Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

4 sets of:
90sec. on 60sec. off
6x10m Farmers walk
max cal Echo Bike in remaining time

A. Power Snatch + Below Knee Power Snatch + Hang Snatch 5 Sets

Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch

B. Front Squat 2 x 4

4 Front Squat
4 Front Squat

Work with ~80% of last weeks H4

C1. Push Press 2 x 4

4 Push Press
4 Push Press

rest 60-90sec.
Work with ~80% of last weeks weight

C2. Weighted Supinated Pull-Up 2 x 4

4 Weighted Supinated Pull-Up
4 Weighted Supinated Pull-Up

rest 60-90sec.
Work with ~30% of last weeks additional weight

A1. Ring Dip 3 x 8-15

8-15 Ring Dip
8-15 Ring Dip
8-15 Ring Dip

@ ~1-2 RIR

A2. Strict Pull-Up 3 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up

@ ~1-2 RIR

B. Metcon

For time:
21-15-9 T2B
42-30-18 WB @20/14lbs
84-60-36 Du´s