A. Every 6 min for 5 sets

20 STOH
10 burpee to target
20 DB rev. lunges
10 Pull ups
200m run

Finish sub 4:30 min

A. Conditioning

24min EMOM
1. 45sec. Farmers walk
2. 30sec. Burpee BJ/step up
3. 45sec. Echo Bike
4. 3-5 low hang DB-Snatch + 3-5 SA DB-Front Squat (each arm)
Scale as needed to finish sub 3:30 consistently.

A. Clean and Jerk 5 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

Rest 45/60/75/90s After the 1./2./3./4. set

Try to go a little bit heavier than 2 weeks ago if form stays good!

B. Back Squat 6 x 1

1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

C. Push Press 6 x 1

1 Push Press
1 Push Press
1 Push Press
1 Push Press
1 Push Press
1 Push Press

Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!

D. SKILL/Capacity Ring Muscleup

For 10 min work on Kipping RMU

Or

5 sets
1-2 strict RMU
2-8 kipping RMU
Rest 60s

A. Snatch Build up Sequence

Every 90s for 16 sets do

2 sets (empty bar)
3 hang snatch pulls
3 hang muscle snatches
3 Snatch balance

3 sets (very light weight)
2 hang snatch pulls
2 hang powersnatch
2 OHS

4 sets (Moderate weight)
1 hang snatch pull
1 hang snatch
1 OHS

7 sets (heavy if form is good)
1 hang snatch

A. Pause Front Squat 3 x 3-5

3-5 Pause Front Squat
3-5 Pause Front Squat
3-5 Pause Front Squat

3sec. pause in bottom position.
While doing 3 miutes rest do 15-25 band pull aparts (orange band)
work @ RPE 8-9 for the squats

B1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

Controlled eccentric and 1sec. hold at bottom position.

B2. Weighted Ring Pull-Up 3 x 5-8

5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up

Scale 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups