TECHNIQUE

Pullup/C2B:
- Kipping
- Butterfly

AMRAP 8:

1/2 - 2/4 - 3/6 - 4/8 - 5/10 ...:
- Pullups
- Pushups
* 3 Single Leg High Jumps/Side after each round

5 rounds for quality

10 ring Body saws
4-6 narrow grip chinup
10s one arm ring Support each side
4-6 widegrip pullups

Wod

Amrap10
5 wallballs
100m medball run
10 wallballs
100m mb run
15 wallballs
....

Overhead Squat

8 sets of:
2 tempo OHS 3111
work up in weight

Snatch Balance

5 sets of:
3 (with 1sec. pause in catch)

Snatch Complex

5 sets of:
Snatch pull + Muscle Snatch + H.H.V. Snatch
@ by feel

WOD

3x12min AMRAP
rest 3min between

1. As YGIG per round:
15/11cal Bike
15 jumping squats

2. As YGIG per round:
15/12cal row
30 DU´s

3. As YGIG per round:
200m run
10 Burpees

Snatch

3 sets of:
Muscle Snatch + H.P. Snatch + OHS
start @ 40% and work up (light)
6 sets of:
P. Snatch + Hang Snatch
start @ 50% and work up heavy (no fails!)

Push Press

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

Accessories

4 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.

Loaded Mobility

- Lower Body