Skill

12 min to work on T2B

1. Skill work:
- work on that first rep by practicing jumping into Hollow --> Arch etc...
- get that second rep!
- do multible sets of 3-5 reps and work on movement efficiency

2. capacity work:
10 sets of: X T2B rest 30sec.

WOD

5 rounds of:
8 alt. DB-Snatches @30/20kg
16 WB (20/14lbs)
32 DU´s

- 9min cap -

Clean Complex

6 Sets:
1 power Clean + 1 Hang Squat clean + 1 Cluster
(1-2 min Rest btw sets)

> Build up to a Heavy technical weight!

Strength cycle

3 Sets:
- SL Split Stance Deadlift: 10/side
- Double KB Frontrack Wall Sit Hold:
40-60 sek.
(90 sek Rest btw sets)

Clean and Jerk

Every 90s for 5 sets
2 Clean and Jerks @ 70-85%

Then EMOM3
1 Clean and Jerk @ 90-95%+

Front Squat (Maintenance)

3 sets
5 reps @ 75-85% (1-2RIR)
Rest 2 min

Strength

3 sets of:
6-10 strict (wtd.) chin ups
rest 60sec.
16-20 DB-walking lunges
rest 60sec.

- go heavy but leave 2-3 RIR for each movement! -