A. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. MetCon

15min AMRAP of:
8 Push ups
12 DB-P. Cleans
16 Box step overs (20'')

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.

A. 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats 8 x 1

1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats

Percentages from 1RM Snatch

B. Pause Front Squat 3 x 2

2 Pause Front Squat
2 Pause Front Squat
2 Pause Front Squat

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.
3sec. pause in bottom position.

C. Upper Body Gymnastics Strength/Capacity

10min EMOM
1. 5-15 strict HSPU
2. 5-15 strict Pull ups
Aim for a number of reps that allows for unbroken sets for all 5 rounds. Only if the lowest number of reps is not possible, split the reps as needed (3+2 HSPU in the 2. set...).
Only decrease ROM in HSPU if even accumulated reps for 5 HSPU is not manageable for 5 rounds!
Aim for more unbroken sets than last week OR add 1-2 reps!

A. Snatch

30 hang snatches for time @60%
TC:6 min

@8 min start E2MOM‘14:
Power snatch+ hang squat snatch + OHS
—> start @60% work up to 85% and try to stay there with good form

Finisher:
1X all out —>empty BB behind the neck push press/pvc strict press

A. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

While doing 3 miutes rest do 20-30 banded legcurls with 1s pause at top.
Squats @ RPE 8-9

B1. Barbell Seated Shoulder Press 3 x 6-8

6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press
6-8 Barbell Seated Shoulder Press

Use a Box behind the rack on 20-24"

B2. Legless Rope Climb 3 x 1-3 Feet

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

Scale with height / 3-5 Rope pullups / 2-4 Horizontal Ropeclimbs