Trainer warmup 10 Min.

Skill/Strength: FrontSquat/HSPU 20 Min.

Competition: Warmup 5 Min. then 12 Minutes of:

Odd Minutes 3 FrontSquats @85%, Even Minutes 5 HSPU (reg.Standard) If you are in the middle of your Smolov Cycle or just started, nevermind doing some additional squatting, it won´t kill you ; ) Work in teams.

Fitness: Warmup 5 Min. then 12 Min. of:

Odd Minutes 3 Front Squats heavy and excellent, Even Minutes 5 Def. Pushups or at most difficult Progression.

then 10 Min. WOD Installing.

Competition:

21 Barbell Lunges 42,5/30kg alternating
21 Shoulders 2 Overhead 42,5/30kg
21 Box Jumps 60/50

15 Barbell Lunges 42,5/30kg alternating
15 Shoulders 2 Overhead 42,5/30kg
15 Box Jumps 60/50

9 Barbell Lunges 42,5/30kg alternating
9 Shoulders 2 Overhead 42,5/30kg
9 Box Jumps 60/50

Fitness:

21 Barbell Lunges 30/20kg alternating
21 Shoulders 2 Overhead 30/20kg
21 Box Jumps 60/50

15 Barbell Lunges 30/20kg alternating
15 Shoulders 2 Overhead 30/20kg
15 Box Jumps 60/50

9 Barbell Lunges 30/20kg alternating
9 Shoulders 2 Overhead 30/20kg
9 Box Jumps 60/50

Score: Time,Time Cap: 15 Min. Bar in Back rack Position for the lunges.