A. Schulter Mobilität

Aktivierung und mobilisierung, gefolgt von kleinen Tests in verschiedenen Bereichen.

A. 30 minute EMOM of Double-Unders, Dumbbell Snatches, and Mountain Climbers

Double-Under
Dumbbell Snatch
Mountain Climber

A. 8 minute AMRAP of Shuttle Runs, Echo Bikes, and Rowing

6 Shuttle Run
Echo Bike
Row

> two people work at the same and complete one full round, then switch

A1. Heel Elevated Goblet Squats 3 x 8-15

8-15 Heel Elevated Goblet Squats
8-15 Heel Elevated Goblet Squats
8-15 Heel Elevated Goblet Squats

with controlled eccentric

A2. Single Arm Kettlebell Push Press 3 x 5-8

5-8 Single Arm Kettlebell Push Press
5-8 Single Arm Kettlebell Push Press
5-8 Single Arm Kettlebell Push Press

A3. Ring Row 3 x 6-10

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

B. Accessories

3 sets of:
20-40sec. Bottom of (Ring) Push up supp. hold
15-25 seated banded leg curls (1sec. hold)
6-12 seated DB-rot. curls

A. Snatch 8 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

Over 5-8 sets of 1 heavy Single Snatch (all above 85%) work up to a daily 1RM.
Preferably no misses, maximum 2 in total!

B. MetCon

8-10 sets of:
90sec. on 90sec. off

1. 15/12cal Echo Bike
3 Wall-walks
ME P. Snatches @50/35kg

2. AMRAP of:
7 Thrusters @50/35kg
7 C2B
7 Bar facing Burpees

A. SKILL AND STRENGTH

Practice Turkish Getups

B. Wod

Amrap16 in teams of 3-5 Waterfall style

100m Skierg
100m run with medball
10 Ringrows

A. Big clean and Jerk Build up EMOM

Every 90s for 15 sets

2 sets
3 tallcleans with 2s hold in bottom
3 strict presses with 2s hold OH

3 sets
2 high hang squatcleans
2 pushpresses with 2s hold in dip

4 sets
1 hang clean
2 splitjerks

6 sets
1 low hang clean
1 splitjerk

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

work @RPE 8-9

A2. 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

Work @ RPE 8-9

A3. 3-Point Dumbbell Row 3 x 5-8

5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row

Work @ RPE 8-9 (use a Box for hand support)

B. Accessories

3 sets no rest
15-20 bentover reverse flys with small plates
8-10 palloff presses / side (3030)