A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1´x 4´

   3 Hang Snatch

Min 1: 65%

Min 2: 70%

Min 3: 75%

Min 4: 80%

Rest 1´

      Every 1´x 4´

   2 Hang Snatch

Min 1: 70%

Min 2: 75%

Min 3: 80%

Min 4: 85%

Rest 1´

      Every 1´x 4´

   1 Hang Snatch

Min 1: 75%

Min 2: 80%

Min 3: 85%

Min 4: 90%

C. METCON 13´CAP

      7 Rounds of

   7 Snatches

   7 Overhead Squat

   7 Burpees over the Bar

   21-18-15-12-9-6-3 Cal Echo Bike

A. WARM UP

      Tabata

   Empty Bar

   Shoulder Press

   Biceps Curl

   Bar Row

   French Press

B. STRENGTH «UPPER BODY»

      EMOM 5´

   6 Shoulder press RIR 2-1

   1 Legless Rope Climb

Rest 1´

      EMOM 5´

   8 Barbell Row

   6-4 Strict HSPU

Rest 1´

      EMOM 5´

   6-4 Strict HSPU

   1 Legless Rope Climb

C. METCON 14´CAP

      3 Rounds of

   30 Toes to Bar

   60m Dual Kb Farmer Carry 2 x 32/24

   10 Ring Muscle Ups

Rest 1´