Front Squat

4 sets of:
5 Front Squats @ RPE 8
rest 2min

Lower Body Assistance

3 sets of:
6-10 rom. DL with 4sec. ecc. @ RPE ~8-9
rest 90sec

Upper body strict gymnastics

10min EMOM
1. 4-12 strict Pull ups - aim for an unbroken set for as long as possible. scale to band ass. or feet ass. pull ups
2. 4-12 strict Ring Dips - aim for an unbroken set for as long as possible. scale to ring push ups or elev. push up var.

Barbell Warm-up

EMOM 6 Min:
1 Snatch Pull (Pause below + above knee)
+ 2 Muscle Snatch
+ 2 Power Snatch

> empty Barbell
> Focus on technique/ positions/ speed

Snatch Complex

Every 60 sek. for 8 Min: (8 Sets)
2 Power Snatch (no TNG)

> Build up (Start @first weight After empty Barbell)

OHS + Core

3 Sets:
1) 5 OHS @21X1 @moderate Load
2) 12/side Banded Rows in Sideplank
(60-90 sek Rest)

Squat Clean + HSPU

10min EMOM
1. 6 TNG squat Cleans (go as heavy as form allows and stay unbroken)
2. 5-15 strict HSPU (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!)

Intervals

4 sets of:
3min on 3min off

75 DU´s
15 P. Snatches (35/25kg)
15 WB (20/14lbs)
15 C2B
ME Burpee over bar in remaining time

- go with a hard effort (~90-95%), then try to hold your score as good as possible over the remaining sets. Scale reps as needed to have at least 30sec. of Burpees in the first set -