A1. Kettlebell Gorilla Row 3 x 6-10

6-10 Kettlebell Gorilla Row
6-10 Kettlebell Gorilla Row
6-10 Kettlebell Gorilla Row

A2. Half Kneeling Dumbbell Press 3 x 6-10

6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press

B. 30 sec on/30 sec off x6

A) cal on Echo bike
B) Goblet squats

A. WOD

Buy in
25 Burpees to target

4 rounds of
15 DB Fr Squats (22,5/15 kg)
15 Pullups
200m run
15 PushPress SA

Buy out
25 devils press DB SA
50 KB swings (24/16kg)

A1. Lateral Box Step Down 3 x 6-8

6-8 Lateral Box Step Down
6-8 Lateral Box Step Down
6-8 Lateral Box Step Down

work at ~knee height - scale height or add weight as needed - each leg
30 sec rest btw legs

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

B. Accessoires

3 Sets:
8-15 swiss ball crunches
8-12 KB High knee steps (each side)
20 slow mountain climber
12 Add Hip lifts (weighted)

A. Snatch Build up

EMOM30

Sets 1-10

3 Hip musclesnatches

Sets 11-20

2 hang Power snatches

Sets 21-30

1 low hang snatch

Build up in small steps but dont max out in the first 2 parts

A. Hang Squat Clean + Split Jerk 6 x 1

1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk

B1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

4" Deficit

B2. Strict Handstand Push-Up 3 x 6

6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up

Reps are done as 2.2.2 Cluster sets with 10s between reps

C1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Controlled eccentrics

C2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

Controlled eccentrics

C3. Dumbbell Walking Lunge Step 3 x 20-24

20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step

Controlled eccentrics

A1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

Do not push too hard for first 2 weeks. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG

A2. Barbell Bench Press 3 x 4-6

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

@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled eccentric and 1sec. pause on chest.

B. Chest Supported Incline Dumbbell Row 3 x 10-15

10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row

@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled touch on the Bench

C. Loaded Carries

2 sets of:
120 sec. Farmers walk for max distance (15m there and back - go unbroken for at least first set)
rest 120sec.