A. MOBILITY SNATCH

B. WEIGHTLILFTING

      2 Sets of

Set 1 00:00-10:00

Set 2 10:00-20:00

   6 Power Snatch

   5 Power Snatch

   2 Power Snatch

   2 Power Snatch

   3 Power Snatch

   1 Power Snatch

   1 Power Snatch

R1: 60/70/80/80/82,5/85/90%

R2: 62,5/72,5/82,5/82,5/85/90/92,5 %

C. METCON 15´CAP

      5 Rounds of

   21 Bach Squat

   15 Hang Power Snatch

   9 OverHead Squat

   60 Double Unders (120 Single Unders)

A. WARM UP

      2 Sets of

   10 Empty bar Good Morning

   10 One Leg Empty Bar Hip Thrust

   15 Supinate Bar Row

   5-3 Strict Pull Ups or 10 Ring Rows

B. STRENGTH 20´

      3 Sets of

   5 Deadlift   75-80%

   3 Rope  Climb

      3 Sets of

   3 Deadlift   75-80%

   1 Legless Rope Climb + 1 Rope Climb

      3 Sets of 

   1 Heavy Deadlift   80%

   1 Seated Legless Rope Climb

C. AMRAP 4´X 3 SET 

      Set 1

   30 Toes to Bar

   30 A. Kb Swing

   Max Kb Lunges

      Set 2

   30 Kb Lunges

   30 Toes to Bar

   Max Kb Swing

      Set 3

   30 Kb Swing

   30 Kb Lunges

   Max Toes to Bar