A. Clean

5 min to find a heavy weight
Then do 5 Sets on this weight

1 squatclean, 1 hang squatclean 2 frontsquats
90 sec rest

B. 8 minute AMRAP of Hang Power Cleans and Shoulder to Overheads

8 Hang Power Clean
8 Shoulder to Overhead

A. Dumbbell Reverse Lunges 3 x 6-10

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

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A1. Heel Elevated Goblet Squats 3 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

with 3sec. ecc.

A2. Single Arm Dumbbell Floor Press 3 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

controlled eccentric and 1sec. hold in bottom position

A3. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. Accessories

3 sets of:
5 seated straddle Hip flexor (3sec. hold)
10-30sec. single leg Hip thrust hold (each side)
8-12 alt. leg lowerings in Hollow position (with band)
5 single leg RDL @31x1 (DB in contralat. hand - each side)
8-12 ext. DB-shoulder rotations (each side)

A. Snatch Balance 6 x 2

2 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance
2 Snatch Balance

Percentages from 1RM Snatch

B. Pause Front Squat 5 x 2

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

Shoot for a little bit more weight than last week across all set!
3sec. pause in bottom position.

C. Upper Body Gymnastics Strength/Capacity

Ever 2min for 12min:
1. 4-6 strict (def.) HSPU + 4-8 Kipping (def.) HSPU
2. 4-6 strict (wtd.) Pull ups + 6-15 kipping/butterfly Pull ups/C2B
Aim for a variation and number of reps that you can sustain for all 3 sets on the strict movement. Go unbroken for the whole complex (not coming down after the strict reps before kip/butterfly). Do not go for your max number of reps in the first week!
We increase intensity over the weeks by adding weight to the strict pull ups, deficit to the strict HSPU and/or reps to the kipping/Butterfly in that targeted range.
--> If you managed to maintain your strict reps, go for more reps with the same def./weight or increase def./weight slightly. If you managed to hold your reps on the kipping/butterfly for all 3 sets, aim for 1-2 more reps from the first set on. Otherwise aim for the same numer of reps as last week.

A. Long Conditioning

Every 3min for 30min (5 sets each):

1. 400m run
12 WB @20/14lbs

2. 25/18cal Echo Bike
12 low Hang DB-Snatches @22,5/15kg