A. AMRAP 25

AMRAP of
100 DU
80 DB hang cleans
60 DB DL
40 WallBalls
20 C2B
10 burpees

DB 2x 22,5/15
20/14 lbs WB

A1. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

with controlled eccentric

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

A3. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. Accessories

3 sets of:
20-30sec. Front Foot elev. Split Squat hold (each side)
15 band pull aparts (1sec. hold)
10-20 seated banded leg curls (1sec. hold)
8-12 BB-OH Triceps ext.
6-10 hanging knee raises

A. Clean and Jerk build up Sequence

Every 90s for 16 sets do

2 sets (empty bar)
3 hang clean pulls
3 tall cleans
3 strict presses

3 sets (very light weight)
2 hang clean pulls
2 hang powerclean
2 pushpresses

4 sets (Moderate weight)
1 hang clean pull
1 hang clean
1 splitjerk

7 sets (heavy if form is good)
1 Clean and Jerk

A. Clean and Jerk 8 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Rest 15s for the 1st 4 sets and 30s between the last 4 sets between reps. Go a little heavier than 2 weeks before.

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 5 x 1

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. Intervals

Every 5 min for 30 min do

15/12 cal Row
12 wallballs (20/14 lbs)
9 T2B
6 alt. SA devils press (22,5/15)
3 wallwalks

Go a hard but sustainable pace. Scale to finish sub 3:00-3:30 all sets