A. 35-30-25-20-25-30-35 Rowing and Echo Bikes

Row
Echo Bike

A. Clean

8 Sets

1 squatclean, 1 hang squatclean, 2 frontsquats

Before you start your set do 2 high landed Boxjumps

B. Clean Pull 5-5-5-2-2

5 Clean Pull
5 Clean Pull
5 Clean Pull
2 Clean Pull
2 Clean Pull

A. Team Intervalle

3 min on 2 min off x6
10 pull ups (sync)
20 YGIG Wall Balls
10 HSPU (sync)
20 YGIG Wall Balls

ME Burpees over partner in plank

—> score are your burpees

A1. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

with controlled eccentric

A2. Seated Single Arm Dumbbell Strict Press 3 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

A3. Single Arm Dumbbell Row (hand and Knee On Bench) 3 x 6-10

6-10 Single Arm Dumbbell Row (hand and Knee On Bench)
6-10 Single Arm Dumbbell Row (hand and Knee On Bench)
6-10 Single Arm Dumbbell Row (hand and Knee On Bench)

each side

B. Accessories

3 sets of:
20-40sec. Split Squat hold (each side)
15 banded Facepulls (1sec. hold)
6-12 KB-Skull Crusher
10 pallof-press (each side)

A. Jumps

5 sets
3 seated Boxjumps
Rest ~45s

Jump from a bench to a Box and aim to land in a high catch position rather than go for the highest Box possible

B. Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch 10 Sets

Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch

Start at first weight after empty bar and build up if form allows!

C. Accessories

4 sets
5 Hang Muscle Snatches
Rest 30sec
10-15sec. Star Sideplank (each side)
Rest 60sec

A. Skill

Practice Kipping RMU for 10-15 min

- isometric holds
- bottom transition
- jump into rings
- small and big swings
- partner supported

B. Strength Accessoires

4 sets
12-15 Ring facepulls
12-15s active single arm L-hang (tucked) / side
12-15 russian V-ups
12-15 Lat pulldowns

Rest by feel