Handstand & Double Under Practice

EMOM 12 min.:

odd: 30-40 sec. DU Practice
even: 20-30 sec. Handstand Hold

EMOM

EMOM 15 min. (30 s. on/30 s. off)

1. min.: Hollow Body Hold
2. min.: Chin over Bar Hold
3. min.: Arch Body Hold
4. min.: Strict Leg Raises
5. min.: Shoulder Taps

Powerclean

Work up a heavy single

TNG Powercleans

5 sets
30s ME PC @ 60% of single
30s rest

Wod

Amrap7
7 db snatches (22,5/15) (rechts)
7 target burpees
7 db snatches (links)
7 target burpees

Clean complex

4 sets of
Clean pull + Hang clean + Clean
Work up in weight

2RM Clean

Find max weight

Cleans

8x1@ Max Double

Power Clean

5x 5 tng @~75% of Double

Row

5 sets of:
300m fast
300m moderate
200m easy
300m moderate
300m fast
Rest 2min

Clean and Jerk

Every 30sec. for 10min (20 reps)
1 Clean and Jerk @ 80%

Front Squats

8, 6, 4, 2, 10
start @ 65% and work up by feel

WOD

4 rounds of:
6 Bar MU
9 Squat Cleans (60/40kg)
12 Bar-facing Burpees
- 14min cap -

Accessories

3-4 sets of:
8-12 GHR
1x "Durante core"

Upper Body Mobility

Thoracic Spine
Pectoralis
Anterior Shoulder
Posterior Shoulder
Latissimus dorsi
Rotator Cuff