A. Snatchbalance

8 Sets

1 snatchbalance (4 sec. In catch)
2 Overheadsquats

B. 8 minute AMRAP of Snatch Grip Deadlifts and Hang Snatches

8 Snatch Grip Deadlift
8 Hang Snatch

A. Split Jerk 4 x 3

3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk

B. Deadlift 10-8-6

10 Deadlift
8 Deadlift
6 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

@RPE 7-9
Controlled movement on eccentric

C2. Legless Rope Climb 3 x 2-3 Meters

2-3 Legless Rope Climb
2-3 Legless Rope Climb
2-3 Legless Rope Climb

Jump up for ascent and use your feet or slide down on descent.

D1. Kettlebell Skull Crusher 3 x 8-12

8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher

D2. Ring Row 3 x 10-15

10-15 Ring Row
10-15 Ring Row
10-15 Ring Row

work with wide ellbows (~45°) to target the upper back and hold 1sec. at top pos.! - go with an easier angle in the beginning!

D3. Band Pull Apart Hold 3 x 30 Seconds

Band Pull Apart Hold
Band Pull Apart Hold
Band Pull Apart Hold

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at ~0-1 RIR for all sets.

B1. Dumbbell Flat Bench Press 3 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B2. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

C. Accessories

3 sets no rest
6-10 slider leg curls
15-20 banded pullaparts