SKILL

*HANDSTAND*

10-15 min. to work on different Handstand Progressions

Core+Upper Body STRENGTH

15 min. EMOM (30 sec. on / 30 sec. off):

1. min.: Ring Body Saw
2. min.: Banded Triceps Push Down
3. min.: L-Hang
4. min.: Med. Ball Push Up
5. min.: Hollow Body Band Pull Down

1RM Overhead Squat

For Weight

Gymnastics-Test

12min running clock
90sec. ME Bar MU
rest 60sec.
90sec. ME strict HSPU
rest 60sec.
90sec. ME strict pull ups
rest 60sec.
90sec. ME push ups
rest 60sec.
2min ME DU´s

Snatch

Find 1RM Snatch

Snatch

For time:
20x 90% (no misses and afap)

Back Squat

3x 5 @ 75%

WOD

Running clock:
Run 1600m
@ 10:00
Every 3min for 15min (5 sets)
30/20cal row
@ 25:00
Run 1600m
@ 35:00
Every 3min for 15min (5 sets)
30/20cal Bike

Snatch

3 sets of:
P. Snatch + Hang Snatch + OHS
start @ 50% and work up
3 sets of:
Hang Snatch + Snatch
work up in weight
3 sets of:
pause Snatch (pause 2sec. at knee and 3 sec. in bottom pos.)
no fails in all sets!

Push Press

5x 3 +1kg
or
6x 2 +1kg
rest 1-2min

Accessories

3 rounds of:
4-6 wtd. chin ups
rest 60sec.
6-8 close grip bench press
rest 60sec.
8-12 ring rows (elev. feet)
rest 60sec.

Accessories

3 sets of:
20-30sec. plate iso hold on bench
15 facepulls
90sec. gymn. swim
rest 60sec.

Full Body Mobilisation

*FULL BODY MOBILISATION*