A1. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

A2. Banded Tricep Pull Down 3 Sets

Banded Tricep Pushdown
Banded Tricep Pushdown
Banded Tricep Pushdown

rest 60-90sec.

B. MetCon

4 sets of:
90sec. on 60sec. off
15/12cal Echo Bike (finish sub 45sec./60sec.)
max alt. DB-Box step ups @20'' in remaining time

A. Clean and Jerk Warm up

In 6min build up to ~80% for Clean and Jerk

B. Clean

Every 2min for 6min
2 Below Knee Hang Cleans @80-95%

C. Jerk

Every 2min for 6min
2 Split Jerks @80-95%

D. Front Squat

3 sets of:
4-6 Front Squats @RPE 8-9
rest ~2min
Aim to work up in reps or weight slightly from last week but still keeping at least 1RIR.

E. Strict Gymnastics Capacity

10min EMOM
1. 4-12 strict HSPU
2. 4-12 strict pull ups

A. Jerkblock squats

4 Sets

3 squats from jerkblocks

B. Clean Complex

Every 90 sec. For 8 Sets

1 cleanpull + 1 hangclean + 2 frontsquats

A. Range of Strength

3 sets of:
6-8 standing Hamstring lateral bend (each side)
20-30sec. standing Side Kick (each side)
15-20 seated banded IR (each side)
5 Beast sleeper with 5sec. ecc. (each side)

B. Metcon

Every 3min for 12min (4 sets):
15/12cal Echo Bike
15 DB-Thrusters @2x22,5/15kg
15 T2B