A. Snatch practice

Snatch Balance progression

1. behind the neck pushpress
2. behind the neck pushjerk
3. heaving snatchbalance
4. snatchbalance

B. Snatch complex

6-8 Sets

1 snatch + 1 snatchbalance + 1 oberheadsquat

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Ring Row 3 x 10-15

10-15 Ring Row
10-15 Ring Row
10-15 Ring Row

rest 1-2min

B. Lower Body MetCon

Every 2:30min for 10min (4 sets):
10 Goblet Squats
30sec. Echo Bike for cals
15 air Squats

A. Clean and Jerk 1 Rep

1 Clean and Jerk

In 10 min Build up a 1RM

B. Front Squat 1 Rep

1 Front Squat

In 10 min Build up a 1RM

C. Weighted Supinated Pull-Up 1 Rep

1 Weighted Supinated Pull-Up

In 10 min build up a 1RM

D. Strict Handstand Push-Up 1 x 90 Seconds

Strict Handstand Push-Up

In a 90s Time Window go for Max Reps (divide as needed)

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

work @ RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 6 reps.
Controlled ecc. and controlled touch on chest

B1. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 12 reps. Controlled eccentric

B2. Strict Pull-Up 3 x 8-12

8-12 Strict Pull-Up
8-12 Strict Pull-Up
8-12 Strict Pull-Up

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 12 reps.

C. Accessorie/Pump Work

5min EMOM
10-20 Heel elev. Goblet Squats