A. Styrkedel, 10 min 
Superset x 4
8 Seated DB press
6-8 Strict pull ups + 4-8 kipping pullups

B. Build 2RM push press, TC 10 min

C. Metcon, AMRAP x 2. Dela upp gruppen i två och börja med varsin del.

AMRAP10
12 DB power snatch 22,5/15 kg
6 Chest to bar
12 Burpee to target
6 HSPU

Vila 3 min

AMRAP10
1 DT round (12 DL + 9 HPC + 6 STOH)
200 m run

Olypass

A. Snatch warmup

B. Snatch pull + tall snatch + OHS
4×1+1+1

C. Segment snatch
8 x 3 w. 2-3 sec pause at knee

D. Snatch lift-off w. pause at knee and slow eccentric
4 x 2 @90-110%