Bar MU Prep

3 Sets:
1) 8 scapula Pull ups + 2-4 strict pull ups/ 6-8 Ring Rows
2) 10 Glute Bridges + 6 Laying Hip Extensions
3) 10 Big kipping Swings + 6 Push ups
(Rest as needed)

Bar MU Practice

Practice for 15 Min:

1) 6-8 Big Kipping Swings (Hollow to Arch Kip)
2) 1-3 Hip to Bar (Banded)
3) 1-3 jumping Bar MU
4) 1-3 Hip to Bar Transition (barbell in Rack + feet on box)
5) 1-3 Banded Bar MU
6) 1-3 Bar MU (Partner support)

Gymnastics Workout

AMRAP 7 min:
1-2 Bar MU/ 2-4 strict pull ups/ 6-8 Ring Rows
6 Push ups
12 Air squats

WOD

Before the workout do 5-8 min of skill practice for kipping/butterfly Pull ups/C2B (sets of 1-5).

8 sets of:
2min on 1min off

1. AMRAP of:
6 pull ups - scale to jumping pull up or ring row
9 push ups - scale to knee push ups
12 air squats

2. 20/15cal row
then AMRAP of:
6 single arm DB-Hang Squat Cleans (30/20kg)
9 single arm DB-STOH (30/20kg)

Snatch Complex

E2MOM 18 mins (9sets):

-sets 1-3: 3 sntach pulls, 1 power snatch, 1 snatch
-sets 4-6: 2 sntach pulls, 1 power snatch, 1 snatch
-sets 7-9: 1 sntach pulls, 1 power snatch, 1 snatch

-->increase weight through out sets, especially when progressing to one pull less

SA DB Snatch max out

12-15 mins to find a heavy Single Arm DumbBell snatch

you need to be able to move the weight for one rep with each arm.

Lower Body Strength

5 x 5 Back Squats
90 sec rest between sets

WOD

5 Rounds:
10 Kettlebell Swings
10 SA DB Push Press (5each side)
10 alt. Reverse Lunges
10 Ring Rows

30 Sec rests between rounds

Run - Bike/Row

6 Sets: (TC 42 min)
400m Run (max 2:10 min) @fast pace
1 min Bike/ Row @smooth pace
200m Run (max 1 min) @fast pace
1 min Bike/ Row @smooth pace
(2 min Rest)

—> try to maintain your fast pace in the Runs through all sets! Stay smooth to recover on the Ergs!
—> 3 Sets Bike/ 3 Sets Row (alternating per Set)

Snatch

5 sets
3 high hang snatches with 2s pause in catch @ 70-80%
rest 90s

Wendler Backsquat

All sets go from 90% of your 1RM

3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

3 sets
8-10 bulgarian splitsquats @ 31X1
(2x DB in hands)
rest 45s between legs

Accessories

3 sets
8-12 Partner Beinbeuger (ygig)

Accessories

Reverse Tabata (8 sets 10s on 20s off)

L-sit

Weighted Cosac Squats

3 sets of daul KB FR cosac squats

-6 reps each leg @2311
-rest 30-45s btw. legs

Deep squat to pistol transition

3 sets of 3 reps per leg

-rest 30-60s