A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

with 4sec. ecc.
rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

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

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Below Knee Snatch 7 x 3

3 Below Knee Snatch
3 Below Knee Snatch
3 Below Knee Snatch
3 Below Knee Snatch
3 Below Knee Snatch
3 Below Knee Snatch
3 Below Knee Snatch

B. Barbell Bulgarian Split Squat 3 x 5-8

5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat

rest 60sec. btw legs
controlled eccentric and big ROM (without losing core engagement)
work up in reps/weight from last week, but still at RPE 8-9

C1. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9

C2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9

A. SKILL

Work on Handstand Hold for 12-15 min

- High Pike on Box for Shoulder positioning
- wallfacing in Perfect Hollow
- Kick up on wall with perfect Hollow
- one leg on Wall / Short sets of freestanding
- Partner Assisted / Freestanding

B1. Legless Rope Climb 3 x 1-2

1-2 Legless Rope Climb
1-2 Legless Rope Climb
1-2 Legless Rope Climb

B2. Alternating L-Seated Dumbbell Strict Press 3 x 12-20

12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press

B3. Goblet Cyclist Squat 3 x 15-20

15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat

A. Clean

15-20 min to work on good Form in clean

B. Clean complex

8 Sets:

1 hang powerclean; 1 squatclean (2 sec. Hold above Knee)