A. T2B

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
Knees to chest
Toes to bar

T2B Interference:
3-5 Sets of:
5-12 T2B
20 alt. DB snatches @22,5/15 kg
5-12 T2B
40 DU‘s
Rest 2 min

Banded Pump x3-5:
15 lat pull-down
15 triceps push down
15 face pulls
15 bicep curls

A. Bent over Press

Build up to one heavy Rep

B. 15 minute EMOM of Dual Dumbbell Hang Clean and Push Presses, Rope Body Rows, Suitcase Carries, and Passive Bar Hangs

Dual Dumbbell Hang Clean and Push Press
Rope Body Row
Suitcase Carry
Passive Bar Hang
Rest

A. E5MOM‘40

500/450 m row
12/9 cal Echo bike
-> +1 cal every round

A. Sport Specific Zone 2 Conditioning

2 Rounds in Zone 2 (Nosebreathing only)

4 min Row
1 min Downups
4 min Row
1 min Bodyweight Walking Lunges
4 min Echo Bike
1 min Downups
4 min Echo Bike
1 min Bodyweight Walking Lunges

A. Intervals

30min EMOM
1. 45sec. Row for cals
2. 12-20 DB-Push Press
3. 10-14 alt. DB-Box step ups @20''
4. 5-12 Burpees
5. rest

A1. Deficit Push-Up 3 x 10-20

10-20 Deficit Push-Up
10-20 Deficit Push-Up
10-20 Deficit Push-Up

controlled eccentric @~1-2RIR

A2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

controlled eccentric

B. 12 minute AMRAP of Burpee Pull-Ups, Alternating Dumbbell Reverse Lunges, and Double-Unders

10 Burpee Pull-Up
16 Alternating Dumbbell Reverse Lunges
60 Double-Under