VERTICAL PULL - Basic Strength

10 min. EMOM: 1-3 reps Partner Chin Ups
ODER
10 min. EMOM: 1-3 reps (weighted) Chin Ups
ODER
in 10 min. build up to a 3 RM weighted Pull Up

HIP FLEXOR/CORE/SHOULDER STRENGTH

16 min. EMOM (30 sec. on / 30 sec. off)

1. min.: Ring Body Saw
2. min.: Double KB FR Squat Hold
3. min.: Handstand Hold (free/wall)
4. min.: L-Sit (Scale: Seated Leg Raise)

Snatch

Build up a 3-position snatch
(High hang/hang/floor)

Wod

For time
5-10-15-20-25
Boxjumps
25-20-15-10-5
Dumbell STOH (2x15/2x10)

Tc (12)

EMOM 16:

EMOM 3:
- 3x TnG Muscle Clean + Front Squat
Rest 1 Min

EMOM 3:
- 3x High Hang Clean Pull + Tall Squat Clean
Rest 1 Min

EMOM 3:
- 3x Hang Clean Pull + High Hang Squat Clean
Rest 1 Min

EMOM 3:
- 3x Low Hang Clean Pull + Hang Squat Clean
Rest 1 Min

Find max for:

- High Hang Squat Clean + Hang Squat Clean + Low Hang Squat Clean
(TC: 9 Min)

For Time:

- 50 TnG Power Cleans (40/30)
* EMOM: 6 Front Squats
(TC: 8 Min)

In Teams of 2 as YGIG:

AMRAP 45:
- 400m Run
- 30/20 cal Row
- 400m Run
- 30/20 cal Bike
- 400m Run
- 30/20 Burpees

Snatch

4 sets of:
P. Snatch + Hang Snatch + Below knee Snatch
Start @ 50% and work up

4 sets of:
2 TNG Snatches
Start @ 75% and work up

Overhead Complex

5 sets
2 bnk P. Press + 4 OHS
Star @ 70% of Snatch and work up

Bent Over Row

4 sets of
6-8 bent over rows (sup. grip)
Rest 1-2min

Ring Dips

20-18-15-12 strict ring dips
Rest as needed between sets to Go unbroken
Scale reps as needed (zB. 9-7-5-3)

Accessories

3 sets of:
8 blackburns
15 Face pulls
30sec. pull apart hold
rest 60sec.