Wide grip Bench press 10-10-8-8 reps

• 2 rds:
  60s. Row/Bike
  5 Walk out + Push up
  10 Air squat
  12 One leg V-sit ups
  30s. Active shoulders w/ handstand

• Mobility...

• 2 rds:
  6 Snatch grip deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2x3 Snatch balance

• 2x3- Position snatch

• 2x3 Pause Snatch (Knee Level)

A: SL Bulgarian split squat 5set
B: SL Hip thrusters 3set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Front squat 2 RM

1:00 Echo
10 + 10 Banded Pull Apart
3 Hang Muscle Snatch
3 OHS
0:20 Deadhang

300 rkb swings for time

3 x max reps pull ups tai ring row

B) AMRAP 5
2-4-6-8...
DB one arm hang clean
DB one arm thruster

A) AMRAP 5
3-6-9-12...
Box jump over
Push-up

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run