5 sets of:
5 Front Squats @ ~75-80%
rest 60sec.
6-8 (wtd.) Ring Dips/Push ups
rest 60sec.
4 rounds of:
1-2 legless Rope Climbs
20-30 banded leg curls
15 face pulls
10-12x Partner Seitstütz (each side)
Coaches warm up for Snatch
Every 2min for 12min (6 sets):
3 Hang Snatches (1. from hip, 2. from mid thigh, 3. from knee)
@ 65-80% of 1RM
4 sets of:
4 Back Squats with 3sec. ecc. @ RPE 8 (2RIR for every set)
rest 60sec.
6-10 tempo Chin ups @2020 (no band assistance)/ or 1-3 negative Chin ups (10-20sec. ecc.)
rest 60sec.
3 sets of:
8-10 single leg DB-rom DL (each side)
8-15 (2'' def.) tempo push ups @ 3110
10alt. V-ups 8 tuck-ups 6 straddle v-ups 4 russian v-ups 10m seal walk
15 face pulls