A. Intervals

3 min on // 1 min off

1.
10 fence sprints
then
AMRAP Cindy

2.
200m run (sub 2:00! min)
ME Devilspress for remaining time (2x22,5/15kg)

A. Clean and Jerk Build up sequence

Every 90s for 16 sets build up in small increments

3 sets
4 hang clean pulls
3 tall cleans
2 tall jerks with 3s pause in catch

3 sets
3 hang clean pulls
2 high hang vertical cleans
1 splitjerk with 3s pause in dip

5 sets
2 high hang cleans
1 splitjerk

5 sets
1 hang clean
1 splitjerk

A. 1 Clean + 1 Hang Squat Clean + 2 Split Jerks 5 x 1

1 1 Clean + 1 Hang Squat Clean + 2 Split Jerks
1 1 Clean + 1 Hang Squat Clean + 2 Split Jerks
1 1 Clean + 1 Hang Squat Clean + 2 Split Jerks
1 1 Clean + 1 Hang Squat Clean + 2 Split Jerks
1 1 Clean + 1 Hang Squat Clean + 2 Split Jerks

Start at 70-80%

B. Backsquat

Build up to a heavy set of 2 for the Day in 10 min with very good form!

----> E2MOM FOR 4-6 min do

2-3 sets of 2 reps @ 90-95% of that weight

C. 10 minute EMOM of Wall Walks and Chest-to-Bar Pull-Ups

3-4 Wall Walk
8-16 Chest-to-Bar Pull-Up

A. SKILL Bar Muscleup

Practice BMU for 10-15 min

- jumping
- big lat kip to air chair position
- banded / Partner assisted
- Accumulate reps with high quality

B. 10 minute AMRAP of Alt. Reverse Lunges in Farmers Positions, Hand Release Push-Ups, Box Jump Overs, and Alternating Dumbbell Push Presses

20 Alt. Reverse Lunges in Farmers Position
16 Hand Release Push-Up
12 Box Jump Over
8 Alternating Dumbbell Push Press