Bar MU and Pistols

Movement Prep
Scapula Push and Pull
Hips and Ankles

Box supported Bar MU
Band supported Bar MU
High Chest to Bar Pull Ups
Bar MU

Box supported Pistols
Band supported Pistols
Plate supported Pistols
Pistols

WOD: 10 min AMRAP
1 Target Burpee
1 Pull Up
1 Toes to Bar
1 Pistol each Side
2,2,2,2
3,3,3,3
...

Clean

Work up in weight for:
P. Clean + Clean
then go on with the stronger movement to find a max for the day

WOD

7min AMRAP of:
2 Hang Squat Cleans (80/50kg)
2 target Burpees (6'')
4 Hang Squat Cleans
4 target Burpees
6 Hang Squat Cleans
8 target Burpees
8 Hang Squat Cleans
16 target Burpees
10 Hang Squat Cleans
32 target Burpees
....

Clean and Jerk

EMOM 5:
Tall Clean + Split Jerk (weak foot) + Split Jerk (strong foot)

Every 90sec for 5 sets:
Clean Pull + Hang Clean + Push Jerk + Split Jerk

Every 90sec for 5 sets:
Clean and Jerk

Power Clean and Jerk EMOM

EMOM 6:
5 TNG Power Clean and Jerks

In Teams of 2 (YGIG/Set):

5 Rounds:
— :30 Bike
— :30 Rest
— :20 Bike
— :20 Rest
— :10 Bike
— :10 Rest

(TC: 20 Min)

In Teams of 2:

AMRAP 20:

Partner A:
— ME DU

Partner B:
— 2 Burpee Squat Jumps
— 50m Run
— 2 Burpee Squat Jumps
— 50m Run

4—6—8...

Push - Pull

5 sets of:
4-6 strict HSPU (def. or negative - no shorter ROM)
rest by feel
5 (wtd.) Chin ups
rest by feel

WOD

20min AMRAP of:
3 MU
6 P. Snatch (60/40kg)
12cal row

Accessories

3 sets of:
10-30sec. Top of ring supp. hold
10 Ring rows + 10sec. inverted chest supp. hold
10-30sec. bottom of ring supp. hold
10-30sec. Chin over bar hold
10-20 band pull apart var.
rest ~30sec. between movements