10min to work up to a 4RM Front Squat (technical max)
then
3x 4 @90-92,5%of 4RM
rest 2min
7 sets
1-2 negative (deficit) strict hspu (5-10s descent) (scale to negative pushups)
into
3-4 lean away pullups (controlled descent) (scale to regular strict / light banded / feet assisted)
rest 30-45s
Quality Amrap5
15m Crossover KB carry (1 KB OH 1 KB FA)
Switch sides every 15m
The KB OH should be lighter than the KB in the Farmers position! Go heavy for both positions
6 sets konga line
1 depth jump to vertical leap
Every 2 min for 12 min
1 snatch lift off
1 snatch deadlift
1 snatch pull
1 snatch high pull
Emom8
8 hang musclesnatches
Every 2 min for 10 min do
5 drop and go Powersnatches
(start a little higher than last week and try to go beat last weeks weight)
Every 2 min for 10 min do
5 tng pushjerks
(start a little higher than last week and try to go beat last weeks weight)
For time (tc 10 min)
40 target burpees
15 db hang pc (2x22,5/15)
20 burpee pullups
15 db hang pc (2x22,5/15)
10 burpee ring muscleups
(scale to burpee + jumping ring muscleup or ringdip)