A. Snatchbalance

15 min to work on snatchbalance

Focus on deep catch :

2 snatchbalance (3 sec. In catch)
2 Overheadsquats (3 sec. Ecc.)

B. Hang Snatch High Pull 6-6-6-3-3

6 Hang Snatch High Pull
6 Hang Snatch High Pull
6 Hang Snatch High Pull
3 Hang Snatch High Pull
3 Hang Snatch High Pull

A. SKILL

Practice HS-walk for 10-15min:

1. 1-3 wall-walks into 8-12 alt. shoulder taps in wall-facing HS
2. 5-10 steps each direction in Box pike handstand position
3. walking towards wall in 2-5 steps
4. Free attempts

If all is working well:

1. slalom around 8 cones
2. practice hold 5sec. - walk 5m - hold 5sec. - walk 5min - hold 5sec.

B. Deadlift 3 x 8

8 Deadlift
8 Deadlift
8 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 8-12

8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press

Work at RPE8 for all sets.
Controlled movement on eccentric

C2. Bent-Over Barbell Row 3 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

Work at RPE8 for all sets.

D1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

D2. Banded Straight Arm Pulldown 3 x 10-15

10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown

D3. Prone W Raises 3 x 10-15

10-15 Prone W Raises
10-15 Prone W Raises
10-15 Prone W Raises

A. Barbell Split Squat 3 x 5-8

5-8 Barbell Split Squat
5-8 Barbell Split Squat
5-8 Barbell Split Squat

Work at ~2-3RIR for all sets. / Reps are for each side / Rest 60sec. btw legs

B1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

B2. Chest Supported Incline Dumbbell Row 3 x 6-10

6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
30-60sec. W-hold