A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:00 x 12´

 00:00-04:00

   1 Muscle Snatch + OHS + Squat Snatch   50-60%

 04:00-08:00

   1 Power Snatch + OHS + Squat Snatch   60-75%

 00:00-04:00

   1 Squat Snatch + OHS + Squat Snatch   75-85%

C. METCON 13´CAP

      2 Rounds of

   21 Snatches

   21 Toes to Bar

      2 Rounds of

   15 Snatches

   15 Chest to Bar

      2 Rounds of

   9 Snatches

   9 Bar Muscle Ups

A. WARM UP

B. BODYBUILDING 20´

      5 Sets of

   12 Dual Db Shoulder Press (AHAP UB)

   12 One Arm Db Row (AHAP)

   20 GHD Sit Ups-20 V-Ups

Rest as needed between movements

C. METCON 17´

      10 Rounds of

   3-2 Wall walk

   12 Box Step over 24/20

      10 Rounds of

   6-4 Strict HSPU

   6 Burpees Box Jump 24/20