In 5-7 sets work up to a heavy set of:
3 DL with 3-stop on ecc. (1sec. hold just above knee, belwo knee and 1'' form floor - TNG)
- RPE 9,5 for last set -
4 sets of:
8-10 bent over BB rows (sup. grip)
rest 30-60sec.
4-8 strict (def.) HSPU (scale with ROM or to 3-4 neg. HSPU with 4-5sec. ecc./Double DB strict Press)
rest 30-60sec.
4 sets of:
6-8 ring body saw
8-10 tall kneeling pallof press (each side)
Work up in weight for 3 Warm up sets, then do
5 Sets of:
5-7 Seated strict Press (1xDB)
Find position where you can sit upright and pelvis without tilt
30-60 sec. Rest after each Arm
3 Sets of:
14 Split Stance DL with 2xDBs
(7 Each)
15 m Bear Crawl
15 m Banded Walk (Each direction)
Rest as needed between rounds
Snatch warm up for the whole group
5 sets of:
2 Hang Snatch
@80%+ (max 90%)
5 sets of:
4 Front Squats @ RPE 8,5
rest 60sec.
6-8 strict (def.) HSPU (scale with 3-4 neg. or par. HSPU in pike pos.)
rest 1-2min
3 sets of:
6-8 strict pull ups (weighted or band assisted to get close to failure between 6 and 8 reps)
rest 20sec. then max reps to failure at same variation
rest 30sec.
25 UB russ. KBS (RKC style)
rest 90sec.