A. Snatch pull

Work on Snatch pull and to keep the bar close

B. Snatch

6 Sets:

1 snatchpull + 1 Snatch + 1 Overheadsquat

A. Intervals

5 sets of:
5min on 2min off

1. 600m Run
ME WB in remaininig time

2. 600m Run
ME Row for cals in remaininig time

3. 600m Run
ME Burpee Broad Jump (10m there and back) in remaininig time

4. 600m Run
ME MedBall walking lunges in remaining time

5. 600m Run
ME Echo Bike for cals in remaining time

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

rest 30-60sec.

A2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Romanian Deadlift 2 x 5

5 Romanian Deadlift
5 Romanian Deadlift

@70% of last weeks weight

B. Single Leg Squat On Box 2 x 6

6 Single Leg Squat On Box
6 Single Leg Squat On Box

Rest 60s after each leg. Do 2 sets for each leg in Total! @no add. weight

C. Slider Leg Curls 2 x 8

8 Slider Leg Curls
8 Slider Leg Curls

D. Power Clean + Hang Clean + Clean 4 Sets

Power Clean + Hang Clean + Clean
Power Clean + Hang Clean + Clean
Power Clean + Hang Clean + Clean
Power Clean + Hang Clean + Clean

A. Zone 2 Endurance

40min AMRAP in Zone 2 (Nosebreathing if possible)

400m Run (partner A)
Row for cals @ 20-24 spm (partner B, while A runs)

- switch after run -
Aim for nosebreathing if possible and keep heartrate @~120-150