1. muscle ups - 5x3-5

2. planche hold - 60 seconds total aggregate work

3. 1 kb clean & press or push press - 1 x max each arm, -10%, -10%

4a. pushups - 3 x submax
4b. reverse plank - 3 x 30 seconds

5. hand-hand swings - 1x100

1. Snatch – 3-3-2-2-1- work up to a heavy single

2. Snatch Pull – 3 x 3 heavy and fast

3. Front Squat – 3 x 3 heavy, deep and fast

1. planche hold - 4-6x10 seconds

2. front pull negatives - 4x4

3. 1 kb snatch - x35/35, 30/30, 25/25

4. L-sit - x60 sec total aggregate work 

1. 2 Clean + 1 Jerk –  80% x 5 sets

2. Clean Pull – 85% x 4 x 3

3. Back Squat – 80% x 5 x 3

4. Bent Over Row - 3 x 8

1. Clean Pull + Mid-Hang Clean – 70% x 2 x 5

2. Clean Deadlift – 110% x 5 x 3

3. Snatch Balance – 70% x 2 x 3

4. Jerk – 80% x 2 x 5

1. 4 front pull negatives + 4 Hanging leg lifts - x 4-5 sets

2. 10 second planche hold + 5 plyo push ups - x 4-6 sets

3. 30 second reverse plank + 6 L-pull ups - x 3-4 sets

4. hand-hand swings - 1x100

1. Snatch – 75-80% x 2 x 5

2. Snatch Pull – 85% x 4 x 3

3. Front Squat – 75% x 3 x 3

4. Good Morning/RDL - 3 x 8

1. muscle-up - 5x3-5
- choose the progression applicable to your current abilities

2. 1 kb snatch - x35/35, 25/25, 15/15

3a. 1 kb squat - 3x20
- no rest
3b. run - 3x200 meters
- rest 120 seconds

4a. hand-hand swings - 1x100
- no rest
4b. superman plank with hollow back - 1 x max time
- try to push your spine out of your skin 

1. 2 power clean + 1 clean + 1 Jerk – 70% x 5

2. clean pull – 80% x 5 x 3

3. squat – 75% x 5 x 3