Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Squat clean + Front squat + Push jerk + Split jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

1) Hollow Rock
2) Russian Twist
3) V-Up
4) Rest

First round is your baseline/goal, the goal is to be in +/-3 reps for each movement!

1) 10 Dip
2) 10 Reverse Ring Row
3) Hollow Hold 40s

3 x 10min amrap

A)
40m sled push
80m farmers walk

B)
250m row
8 burpee over rower

C)
12 db thruster 2 x 35/25lbs
10 abmat sit up

rest 3min between amraps

5 rounds each in pairs YGIG
For quality

2 Snatch grip OH lunge + 2 Snatch grip OH step back lunge @ max 60%

12 Lu Raises 5´s / 2,5´s kg

30min:
14 push ups
14 pull ups
14 ttb
14 supermans
14 box jumps
14 wall ball
4 wall climb

On the minute for 10 minutes:

• odd minutes: 8 deadlifts (clean grip, no hook!)
• even minutes: 30 sec pull-ups

5 x 200 m @ 10s faster than your avg cooper pace (REST 1:00)

3 x 400 m @ 5s faster than your avg cooper pace (REST 1:30)

1 x 800 m @ avg cooper pace (REST 2:00)

Goal is to maintain a same pace throughout!

Four rounds for quality and minimum rest:

• 1 minute ring dips
• 1 minute double-unders
• 1 minute L-sit
• 1 minute wall climbs
• 1 minute rest