A. MOBILITY SNATCH

B. BARBELL CYCLING

      Every 2:30´x 17:30

R1: 7 Power Snatch + 1 Squat Snatch   55%

R2: 6 Power Snatch + 2 Squat Snatch   60%

R3: 5 Power Snatch + 3 Squat Snatch   65%

R4: 4 Power Snatch + 4 Squat Snatch   70%

R5: 3 Power Snatch + 5 Squat Snatch   75%

R6: 2 Power Snatch + 6 Squat Snatch   80%

R7: 1 Power Snatch + 7 Squat Snatch   85%

C. METCON

      EMOM 20´

Alternating A-B

   a. 15 Overhead Squat 35/25

   b. 2 Burpees over the Bar (+2 resps)

A. UPPER BODY STRENGTH

      5 Sets of

   1 Strict Pull Ups

   5″ Hang Position

   2 Strict Pull Ups

   5″ Hang Position

   3 Strict Pull Ups

   5″ Hang Position

   4 Strict Pull Ups

   5″ Hang Position

…

   Max UB

Rest 1´

   1 Strict HSPU

   5″ Hand Hold Position

   2 Strict HSPU

   5″ Hand Hold Position

   3 Strict HSPU

   5″ Hand Hold Position

…

   Max UB

B. METCON

   5m HSW

   15/11 Cal Ski Erg

   10m HSW 2 x 5m

   20/15 Cal Ski Erg

   15m HSW 3 x 5m

Rest 1´

   5m HSW

   15 Toes to Bar

   10m HSW 2 x 5m

   30 Toes to Bar

   15m HSW 3 x 5m

Rest 1´

   5m HSW

   7 Bar Muscle Ups

   10m HSW 2 x 5m

   14 Bar Muscle Ups

   15m HSW 3 x 5m