Movement Prep (t2b/sHSPU)

3 Sets:
1) 10 Scapula Pull ups + 10 Kipping Swings
2) 20-30 sec wallfacing HS Hold
3) 6-10 strict Knees to Chest/Elbow
4) 6-8 Pike Push ups/ normal Push ups
(60 sek Rest btw sets)

Practice T2B + sHSPU

15 min Time to practice:

- X- Reps Toes-to-Bar
(30 sek. Rest)
- X- Reps strict HSPU/ Pike Box HSPU
(30-60 sek Rest)

Core & Shoulder Finisher

6 min AMRAP:
6 Dbl DB Z-Press (moderate load)
15-20 sek. Hollow Hold + 5 Tuck ups

Pump and Prime

3 sets of:
15-25 prone banded leg curls
5-8 banded rev. nordics (plantar flexed feet)
3x5sec. on 5sec. off RKC plank (total 30sec. plank)
- no rest between movements -

Reverse Lunge

3 sets of:
8 (2'' def.) rev. lunges @ RPE up to 10
Rest 45s between legs

(Load with 2x DB´s in Farmers Position)

Assistance Lift

3 sets
8-15 Double KB-Front Squats @ RPE 8-9
Rest 2min

Snatch Complex

E2MOM for 12 mins (6 sets):

first three sets: 2 snatch pulls + 2 snatches
last three sets: 2 snatch pulls + 1 snatch

Acc.

Front squats:

5 sets of 5 @ RPE 9

rest 60s btw. sets

Aerobic Effort

For Time: (TC 40 min)

1 Set:
800m Run (max 4:10 min)
1000/850 m Row (max 4 min)
(2 min Rest)

1 Set:
800m Run (max 4:10 min)
40/35 cal Echo Bike (max 4 min)
(2 min Rest)

2 Sets:
400m Run (max 2 min)
500/450m Row (max 2 min)
(2 min Rest after 2 sets)

2 sets:
400m Run
20/15 cal Echo Bike (max 2 min)


> moderate pace in the First 2 parts.
> increase pace in the Last 2 parts.
(But Not all-out)

Snatch

5 sets (65-85%)
Snatch lift off (2s hold off the floor)
1 snatch pull
1 Snatch
rest 90s

Wendler Backsquat

All sets go from 90% of your 1RM

3 sets
5 @ 75%
3 @ 85%
1+ @ 95%
(ME / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

3 sets
6-10 2" deficit reverse lunges each side (2x DB in hands)
rest 45s between legs

Try to increase reps before weight

Accessories

3 sets
6-10 Barbell roll outs
rest 30s
ME banded seated legcurls (shoot for 20-30 reps)
rest 30s

If possible try to increase reps

Mobility for upper extremities - shoulders