A: Trainers warmup
B: Skill
C: WOD

A: Warm Up

Tabata style 40/20
jump rope
stability work on Gym Ball

B: Skill

O.H. squat
snatch balance
hang squat snatch

C: WOD

O.H. squat 5-5-5 reps
work with about - 75/80/85% 1RM
start every 2 min

---

Snatch balance 3-3-3 reps
work with about - 80/85/90%
start every 2 min

---

Hang squat snatch 1-1-1 rep
work with about 90/95/100% 1RM
start evey 2 min

-always take 5 min to prepare for each exercise and work your way up! 
-then everybody starts together with the prescribed scheme!
-if possible work with a partner who uses similar weight.
-if you're new to this movements work with light Weight

---

Competition Class 7 p.m.

September – TEST DAY
In october we will work on the hanging exercise
Vision: Front Lever

A: Individual warm up

row 
ski
pvc pipe
shoulder warm up
rubberband

B: TEST 1 = Core

TABATA 20/40
4 stets of "dragon flag hold"

C: TEST 2 = Chest, Triceps, Shoulder

Find your 5RM max weighted push-up
Start empty and work you way up +5kg/2,5kg

D: TEST 3 = Planche 

TABATA 20/40
4 sets of "Planche lean"

E: WOD#1 „J.T.“

21-15-9
- HSPU
- Ring Dips
- push up

F: WOD#2 „Death by FSQ and Burpees“

Score = weight x reps of FSQ
Each min start with 5 Burpees
The rest of the minute do your FSQ
Min 1 do 1 FSQ
Min 2 do 2 FSQ
Min 3 do .....
Start always from the ground
No weicht change during the workout