5 sets of:
4-8 strict HSPU (scale to neg., Push up to HS or wall climb)
rest by feel
4-8 Chin ups
rest by feel
4 rounds of:
30sec. ME single arm DB P. Press @ by feel (right arm)
30sec. ME single arm DB P. Press @ by feel (left arm)
1min ME row for meter
work up to 70% for:
2 H. Snatch + 1 Snatch
then up to 80-85% for:
Snatch
3 sets of:
8 Split Squats (each side - DB´sin Farm. pos.)
20-30m Double KB Front rack carry
10-12x Partner Beinbeuger
10x stick crunch
20-30sec side plank (evtl. + Abd. - each side)
no rest but not fast!