Push + Core

5 Rounds for quality:

3-5 unbroken Strict HSPU (Progression: deficit/Regression: cluster set, Partner assisted, Abmat, negatives, HS Hold + Seated DB Press)
20-30 sec. Hollow Hold

*rest between exercises as needed

Pull + Core

5 Rounds for quality:

3-5 unbroken Strict Pull Ups (Progression: weighted/Regression: cluster set, Partner assisted)
10-15 Ring Body Saw

*rest as needed between exercises

Gymnastic Swimming

2 sets:

20 sec. W-Hold
20 sec. Crawl
20 sec. Breast Stroke
20 sec. W-Hold Up&Down
-1 min. rest-

Jerk complex barbell

Every 90s for 8 sets do
1 jerk dip
1 jerk drive
1 pushjerk
1 splitjerk

Jerk complex dumbell

4 sets each side (heavy)
3 one arm db pushpress
3 one arm db pushjerk
3 one arm db splitjerk

Dumbell row

3 sets
6-8 3-point row each side
10-15s ringrow to chest hold

For 12 Min:

- 2 Tall Snatches + 2 High Hang Power Snatches

5 Sets:

- 3 Snatch Grip Push Press + 3 OHS (31X1)
- ME L-Hang
Rest 60s

AMRAP 8:

- Push Jerk (40/30)
*EMOM: 10 Squat Jumps

In Teams of 4:

First Part:
- 3 Min Bike Erg
- 3 Min Ski
- 3 Min DU
- 3 Min Burpees

Rest 60s

Second Part:
- 3 Min Air Bike
- 3 Min Burpees
- 3 Min Plank
- 3 Min KBS

Rest 60s

Third Part:
- 3 Min Row
- 3 Min Bear Crawl
- 3 Min Squat Jumps
- 3 Min KB FA Carry

(Total Time: 38:00)

Clean and Jerk

Find max weight for:
Clean + Front Squat + Split Jerk

Front Squat

Every 2min for 10min (5 sets)
2 Front Squats
start @ 75% and work up in weight

Deadlift

Find 1-3RM for Def. DL (stand on 2'' plate)
no TNG

Push - Pull

5 sets of:
5 Push Press
rest by feel
5 strict (wtd.) C2B pull ups
rest by feel
go as heavy as form allows across all sets

Accessories

3 sets of
8 DB single leg/arm rom. DL (each side)
10-20sec. L-sit
10-20 band pull apart var.