Skill/Strength

10min to practice:
HS hold and Ice Cream Maker

HSPU strength

5 sets of:
3 negative HSPU (build up in deficit)
Rest 60sec after each set

Pull Up strength

3x ME Chin over Bar hold direkt übergehend in ME passive Hang
Rest 90sec

Core Finisher

3 sets of:
“ Durante Core“

Turkish get ups

Build up a heavy but perfect turkish getup on each side (at least 6 sets each side)

Wod

5 rounds for time (Both sides for one rounds)
8 one arm kb dl
6 one arm kb swing
4 one arm kb squatclean
2 one one arm kb stoh
20m oh carry
Tc 10 min

In 10min work up to a heavy complex:

1 Snatch pull + 1 Snatch high pull + 1 Muscle Snatch

In 8min work up to a heavy:

Snatch balance

In 8min work up to a heavy:

Snatch

WOD:

5 rounds:
400m run
100m recovery walk
400/350m row
100m recovery row

1min rest between rounds

Snatch

5 sets of:
P. Snatch (3sec. pause in catch) + H.P. Snatch + H.H.V. Snatch
@ ~ 65-70%

Behind The Neck Push Press

4x 3 @ ~70% of 1RM Push Press (+5/2,5kg)
rest 90sec.

Accessories

3 sets of:
6-8 close grip Bench Press
rest 60sec.
6-8 sup. bent over BB row
rest 60sec.
6-10 strict ring Dips
rest 60sec.
8-12 strict pull ups
rest 60sec.

Accessories

3 sets of:
10 Hammer curls
8-10 Defranco Cuban Presses
15-20 Pull apart var.
rest 60sec.