A.WARM UP

   Test Movements

B. BUILDER 20´

      Every 5´x 4 Set

   15 Dual Db Bench Press

   15/15 One Db Row

   12 Dual Db Bench Press

   12/12 One Db Row

   9 Dual Db Bench Press

   9/9 One Db Row

C. METCON 12´

2-2-2-3 (1´Off Between Set)

   8 Devil Press 2 x 22,5/15

   50 Double Unders (75 Single Unders)

Max HSPU

Last Interval

   12 Devil Press

   80 Double Unders

A. WARM UP

   Snatch Movements

B. BARBELL CYCLING SNATCH

      Every 10″ x 2´

   1 Squat Snatch   50%

Rest 1´

      Every 15″ x 2´

   1 Squat Snatch   60%

Rest 1´

      Every 20″ x 2´

   1 Squat Snatch   70%

Rest 1´

      Every 30″ x 2´

   1 Squat Snatch   80%

Rest 1´

      Every 40″ x 2´

   1 Squat Snatch   85%

C. METCON

2-4-6-8-6-4-2

   Burpees over the Bar

   OHS

Rest 2´

2-4-6-8-6-4-2

   Burpees over the Bar

   Thruster

Rest 2´

2-4-6-8-6-4-2

   Thruster

   OHS

Rx: 43/30