A. 40 minute AMRAP of Running and Rowing

Run
Row
Run
Row
Run
Row

> aim for consistent pace, no matter the distance!
> moderate intensity

A. Snatch Balance 5-3-2-2-2

5 Snatch Balance
3 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance

Start at first weight after empty barbell and build up weight each set - but prioritize your form!

B. Snatch Pull + Snatch High Pull + Sqaut Snatch 6 x 1

1 Snatch Pull + Snatch High Pull + Sqaut Snatch
1 Snatch Pull + Snatch High Pull + Sqaut Snatch
1 Snatch Pull + Snatch High Pull + Sqaut Snatch
1 Snatch Pull + Snatch High Pull + Sqaut Snatch
1 Snatch Pull + Snatch High Pull + Sqaut Snatch
1 Snatch Pull + Snatch High Pull + Sqaut Snatch

Start at first weight after empty barbell and build up weight each set - but prioritize your form!

C. Snatch Grip Deadlift 3 x 3

3 Snatch Grip Deadlift
3 Snatch Grip Deadlift
3 Snatch Grip Deadlift

work with ≥ 120% of your 1RM Snatch

A. Amrap’30 in Teams of 2

15 sync. double kb Clean and jerks (20/12 kg)
4 YGIG lanes Wheelbarrow
—> after every lane do 10 burpees over partner in plank
15 C2B Pull ups each (only one works)
4 YGIG lanes KB OH walking lunges

A. Gymnastics Emom

Emom28 for quality (7 rounds)

1. 2-4 heavy chinups
2. 30s doubleunders
3. 4-8 "heavy" Pushups
4. 30s bounding Counter Movement Jumps

A. Gymnastics Skill

12min to work on (kipping) HSPU

1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU

2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10

B. 12 minute EMOM of Echo Bikes, Chest-to-Bar Pull-Ups, and Dumbbell Thrusters

Echo Bike
12 Chest-to-Bar Pull-Up
10 Dumbbell Thruster

A1. Parallette Push-Up 4 x 6-8

6-8 Parallette Push-Up
6-8 Parallette Push-Up
6-8 Parallette Push-Up
6-8 Parallette Push-Up

A2. Banded Face Pull 4 x 15

15 Banded Face Pull
15 Banded Face Pull
15 Banded Face Pull
15 Banded Face Pull

B. Intervals

5 sets of:
20/15cal Row
15 Goblet Squats
rest 60sec.

A1. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

controlled eccentric

A3. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. Accessories

3 sets of:
10-20 seated banded leg curls (1sec. hold)
8-10 short lever add. bridges (2sec. hold - each side)
12 alt. cossack squats
8-12 seated ext. DB-shoulder rot. (each side - 3sec. ecc.)
15-25 banded Triceps push downs