1. muscle snatch - 4 x 4 sets
2. power snatch + OHS + hang snatch - light x 6 sets
3. power clean + front squat + hang clean - light x 4 sets
4a. planche hold - 5 x submax hold
4b. L-sit - 5 x submax hold
4c. HSPU - 5 x submax reps
- think 80% effort, do not hold as long as possible, nor do as many reps as possible, leave a little in the tank
5. 2 KB complex x 5 rounds
-no rest
- 4 snatches
- 6 squats
- 8 pushups
2. power snatch + OHS + hang snatch - light x 6 sets
3. power clean + front squat + hang clean - light x 4 sets
4a. planche hold - 5 x submax hold
4b. L-sit - 5 x submax hold
4c. HSPU - 5 x submax reps
- think 80% effort, do not hold as long as possible, nor do as many reps as possible, leave a little in the tank
5. 2 KB complex x 5 rounds
-no rest
- 4 snatches
- 6 squats
- 8 pushups
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