A. Zone 2-3 Conditioning

For 40min

2min Row

2min Bike

2min (Ski, if possible) Row

2min Run

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

A2. Single Arm Dumbbell Floor Press 3 x 6-12

6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press

controlled eccentric + 1sec. hold at bottom

B. Metcon

8min AMRAP
15 DB-DL
30 Air Squats
45 SU´s

C. Accessories

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
10-15 DB-Sidebents (each)

A. Gymnastics + Weightlifting

2 sets of:
1 strict MU (parnter assisted) + 1-2 kipping MU - take it easy
rest 60sec.
5 OHS with controlled eccentric @~70-80% of last weeks heaviest weight
rest 60sec.

B. Conditioning

4 sets of:
6min EMOM
1. 45sec. C2-Bike for cals
2. 45sec. Row for cals
3. 45sec. Ski for cals
rest 1min btw sets
work @~80% Intensity!

A. Skill Training

10 min to Work on

Ropeclimps

Alt. With 30-45s single/doubleunder practice

B. Metcon

Amrap8
12 wallballs
10 medball situps
8 lanes Farmers walk

Rest 1 min

Amrap2

MAX reps Wallwalks

A. Snatch Complex

Every 2:30 for 6 sets

1 snatch from floor
1 OHS
1 low hang snatch
1 OHS
1 hang snatch
1 OHS

B. Finisher

Find Max KB Clean and Jerk for 1 Rep each side

A. Skill

For 12min practice pistols

1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)

2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 1 x 5 reps (each side)

3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)

4.
- Full reps with/without counterbalance

B. Metcon

Amrap9
3 strict hspu
6 Burpees over KB
9 Russian KBS (32/24)