Speed work
1A) tall clean 3x5x40%
1B) lunge jump 3×10
1C) High box jump 3×6
2) 3 rounds for quality
6 power wheel roll outs
8 explosive T2B
5 ring dips + 5s L-sit
6 snatch balance 45kg/30kg
Speed work
1A) hang power clean 3x3x65%
1B) skater jumps 3×10
1C) hamstring curls 3×6
2) 3 rounds with 1 min break
5 stop front squats 70% of 1RM
4 l- pull ups
5 jumping push ups
1a) Kick up to Hand stand 3×3
1b) hold hand stand with partner 3x12s
1c) Partner assisted ring Mu or ring row MU 3×2
2) Partner WOD YGIG
55 wall balls 9kg/6kg
50 DU
45 cal row
40 cal AB
35 box step overs with db 22,4kg/60cm-15kg/50cm
30 db snatches 22,5kg/15kg
25 cleans 45kg/30kg
20 front squash 45kg/30kg
15 syncro bar over burpees
10 pull ups
5 HSPU
45 min PK
1600m machine
100 rope jumps
30s HBH
30s ABH
10+10 kettle bell clean and jerks (light)
10 kettle bell swings (light
30s + 30s side plank
60s ass to grass
5 ring push ups
5 weighted sit ups 10kg/5kg
8 push ups
8 kb swings 24kg/16kg
8 box jumps 60cm/50cm
8 db snatches 22,5kg/15kg, alternating
10 ring dips
10 T2B
3+3 TGU 24kg/16kg
Speed work
1A) side squats with a barbell 3×10, alternating
1B) Drop jump 3×5
1C) high box jump 3×6
2 Deadlift
2 hang power cleans
2 front squat
1 jerk
45 min PK
20s +20 s hold ring row top position
30s hang from the bar
1000m machine
30s plank
30+30s side plank
10+10 light kettlebell or plate windmills
10 kb swings
200 rope jumps