All Levels

A) Four sets of:

Weighted step ups x 8-10 ea

Rest 60sec

Half kneeling KB Press x 8-10 ea @2111

Rest 60 sec

Strict Supinated Grip Pull-Ups x 4-6 @21X1

Rest 60 sec 

B) 10 min Amrap:

20 WBS 

15 Burpees 

5 T2B

Mobility

Auf euren Wunsch hin werden wir shoulder mob machen, speziell nach den Bedürfnissen der Anwesenden!

Strength- 4 sets of:

Half Kneeling Sword Pull x10 ea

Half Kneeling D1 Extension Pattern  x10 ea

Half Kneeling KB Hold30 sec ea

 Gymnastics:

A. Bar MU Progressions

B. 5 Sets of:

B1. 3-5 Strict TTB without leaning back(Partner blocking), Rest 30-60sec.

B2. 3-5 Korean Ring Push Ups, Rest 30-60sec.

B3. 15 Hinge Rows, Rest 30-60sec.

 Weightlifting:

A. Daily max in snatch for singles.

B. Drop down to 90% and perform one snatch every minute for as long as possible. If you fail the lift you can try again if it’s within the one-minute window.

C. Back Squat

C1. Daily max in triples.

C2. Drop down to 50% and find your daily max in triples again.