1. Practice Kipping/butterfly pull ups/C2B for 15min + 5x 10-20sec. L-sit
or
2. 5 sets of:
3-6 strict band assisted pull ups/8-12 ring rows + 5-10 kips (arch and hollow) + 5x 10-20sec. L-sit
4 rounds of:
12 alt. DB-Cleans (30/20kg)
15 push ups
60 DU´s
- 10min cap -
In 10min work up to 87,5% (only if form is good) for Snatch
then
5x 1 Snatch @ that weight
4 sets of:
400m run
5-15 strict HSPU
5-12 unbroken DL @ 125/85kg (try to scale reps, not weight)
rest 2min
3 sets of:
6-10 strict leg raises
40m single arm Farmers walk (each arm)
10-12 partner Beinbeuger
band pull apart var.