Wods

Amrap8
5 strict pullups
10 db hpc (2x22,5/15)
15 airsquats

Rest 4 min

Amrap8
6 db pushpress
12 pushups
18 reverse lunges

Strict and Kipping T2B

Individual Progression

Handstand Hold and Plate Climbers

Individual Progression

Snatch

8 sets of:
2 Hang Snatch
- start @ second weight after empty bar and work up in weight -

Accessories

3 sets of:
8-10 lat. box step downs (@ knee height - wtd. in goblet pos. - each side)
rest 30sec.
8-10 pallof press (each side)
rest 60-90sec.

Snatch supplemental exercises

2 sets
5 pressing snatch Balance

4 sets
3 snatch balance

6 sets
1 behind the neck splitjerk + 1 OHS

Snatch pull complex

3 sets @ RPE 8
1 snatch dl
3 shrugg
1 snatch pull
3 shruggs
1 snatch high pull

Rest 60-90s

EMOM

Emom40 Min:
1. 18/15 cal Row
2. 18/15 cal Ski
3. 16/14 cal Bike
4. Rest

> Max 50 sec work
> heavy reps of calories, but sustainable over 10 Sets

Suitcase Carry

15 min to establish a max. 15m Suitcase Carry (per arm)

Strongmen Intervalls

In Teams of 3 or 4:
- 4min on / 2min off -

1. 10m Prowler Push

2. 15m Bearhug SB Carry

3. 5 FatBar Deadlifts

Within each group work YGIG. Prowler and DL work with same weight.