MedBall Throw

3 sets of 3 tall kneeling OH-MedBall Throws

Cluster Chin ups

3 sets of:
3 Cluster Chin ups (1.1.1 - rest 10sec. between reps)
rest 2min

Deadlift + DB-Bench Press

3 sets of:
8 TNG DL @ 60-75% (2RIR)
rest 30-60sec.
8-12 DB-Bench Press (3sec. ecc.)
rest 30-60sec.

Ring rows + Single arm Farmers walk

3 sets of:
10-12 ring rows (elev. feet)
30m single arm Farmers walk (each side)
rest 30sec.

Gymnastic Skill

Every 90sec. for 12min (8 sets):
3-5 Par. HSPU + 5-10sec. L-hang

Overhead Squat warm up

Coaches warm up for OHS

Overhead Squat

5 sets of:
1 bnk Split jerk + 3 OHS @ 31X1 (Snatch grip)
start @ 90% of 1RM Snatch and work up in weight

Accessories

3 sets of:
8-10 Bulg. split squats (DB´s in Farmers pos.) @ 3110 - each side -
rest 60sec.
6 TNG Strict Press @ RPE 8 (2RIR for first set)
rest 60sec.
4-8 (wtd.) Chin ups
rest 60sec.