A. Snatchbalance

12-15 min practice

1. behind the neck pushpress
2. behind the neck pushjerk
3. heaving snatchbalance
4. snatchbalance

B. Snatch

6-8 Sets

1 snatchpull + 1 hangsnatch (catch as deep as possible)

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max Ring Rows

A. 1 Clean + 2 Front Squats + 1 Split Jerk 6 Sets

1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk

B. Front Squat 2 x 4-6

4-6 Front Squat
4-6 Front Squat

rest 2-3min
Work with Cluster reps (1.1.1....) with 30sec. rest btw reps @RPE 9-10

C1. Deficit Handstand Push-Up 3 x 4-8

4-8 Deficit Handstand Push-Up
4-8 Deficit Handstand Push-Up
4-8 Deficit Handstand Push-Up

C2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

C3. Chest-to-Bar Pull-Up 3 x 5-15

5-15 Chest-to-Bar Pull-Up
5-15 Chest-to-Bar Pull-Up
5-15 Chest-to-Bar Pull-Up

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

3 rounds of:
10 Burpee BJ @24/20''
15 C2B
60 DU´s