A. Clean Complex

10 Sets:

1 clean pull; 1 hangclean; 1 high hangclean

90 sec. Rest

B. Hang Muscle Clean 5 x 5

5 Hang Muscle Clean
5 Hang Muscle Clean
5 Hang Muscle Clean
5 Hang Muscle Clean
5 Hang Muscle Clean

A. Lower Body Stregth

5 sets of:
5 Front Squats with controlled eccentric
10-15 glute bridges (1sec. hold at peak)
rest 1-2min

B. MetCon

3 rounds of:
1min Row for cals
1min BB-Push Press
1min BB-SDLHP
rest 1min

A. Snatch Balance 6 x 1

1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance

Work up to 85-95% of your max Snatch over the 6 sets!

B. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

Work with ~80% of last weeks weight!

C. Upper Body Gymnastics Capacity Test

For time:
30 strict HSPU
30 kipping HSPU
50 C2B

A. Gymnastics Skill

12min to work on your kipping/butterfly pull up/C2B:

1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)

2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM

3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes

B. 5 Rounds For Time of Dual Dumbbell Front Squats, Strict Handstand Push-Ups, and Burpee Box Jumps

12 Dual Dumbbell Front Squat
9 Strict Handstand Push-Up
6 Burpee Box Jump