Pull Up Strength

Work over 5-7 Sets for
3-5 Strict C2B (Chin Up Grip)
- work up in weight or down in band support

Rest 60-90 sec.

Gymnastic Tabata

Tabata (8 Sets of 20 sec. ON/ 10 sec. OFF)
1. Hollow Rocks
2. Superman Rocks/ Dead Fish
3. Hip Thrust (alternating)
4. Dips (@Bench/Box/Matador/Rings)

Strength

4 sets
5 medball chest shocks
Rest 10s

5 sets
5-7 heavy single arm floorpress each side
10-14 heavy Chinese kb rows each side

Wod

Amrap10
5 burpee boxjumps (24/20)
10 alt. db snatches (30/20)
15 airsquats

Work up:

- High Hang Power Snatch
(TC: 8 Min)

Work up:

- Hang Power Snatch
(TC: 8 Min)

Work up:

- Power Snatch
(TC: 8 Min)

Work up:

- Snatch Push Press
- OHS
(TC: 10 Min)

In Teams of 2:

AMRAP 40:
20-30-40...:
- cal Air Bike
- Shoulder Tap Target Burpees (high)
- cal Row
- lanes Shuttle Shuttle Run (5m)

Clean and Jerk

Work up in weight for Clean and Jerk:
1x 3 @ 35%
3x 1 @ 50%
3x 1 @ 60%
2x 1 @ 65%
2x 1 @ 70%
2x 1 @ 75%
1x 1 @ 77,5%
1x 1 @ 80%

WOD

Partner WOD:
In teams of 2 for time:
50cal row (42/35cal)
50 WB (9/6kg)
50 alt. DB-Snatches (30/20kg)
50cal Bike (42/35cal)
50 P. Cleans (60/40kg)
50 C2B
50cal row (42/35cal)
50 Front Squats (60/40kg)
50 strict HSPU
50cal Bike (42/35cal)
50 STOH (60/40kg)
50 T2B
- 30min cap -

Shoulder Mobility

CARs
Self Myfascial Release
Stretch Biceps & Forearm Muscles
Doorway Stretch & Scap Protraction Stretch
Shoulder Flexion and Extension with Band