A. Jerk

10 sets

1-3
3 Pushpress; 1 splitjerk

4-6:
1 Pushpress; 1 splitjerk

7-10
1 splitjerk

B. 10 minute EMOM of Deadlifts and Hang Power Cleans

12 Deadlift
8 Hang Power Clean

A. Conditioning

8 sets of:
2min on 1min off

1. 20cal Row
ME Single Arm DB-Thrusters

2. AMRAP of:
8cal Echo Bike
12 KB-SDLHP
8 Burpees

A. Dumbbell Reverse Lunges 3 x 6-10

6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Snatch Balance 8 x 1

1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance

Work up from 85% to your max for the day.

B. Pause Front Squat 6 x 1

1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat

Shoot for a little bit more weight than last week across all set!
3sec. pause in bottom position.

C. Upper Body Gymnastics Strength/Capacity

Ever 2min for 12min:
1. 4-6 strict (def.) HSPU + 4-8 Kipping (def.) HSPU
2. 4-6 strict (wtd.) Pull ups + 6-15 kipping/butterfly Pull ups/C2B
Aim for a variation and number of reps that you can sustain for all 3 sets on the strict movement. Go unbroken for the whole complex (not coming down after the strict reps before kip/butterfly). Do not go for your max number of reps in the first week!
We increase intensity over the weeks by adding weight to the strict pull ups, deficit to the strict HSPU and/or reps to the kipping/Butterfly in that targeted range.
--> If you managed to maintain your strict reps, go for more reps with the same def./weight or increase def./weight slightly. If you managed to hold your reps on the kipping/butterfly for all 3 sets, aim for 1-2 more reps from the first set on. Otherwise aim for the same numer of reps as last week.

A. 1 Power Clean + 1 Below Knee Clean 10 x 1

1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean
1 1 Power Clean + 1 Below Knee Clean

Work in a 12min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

12min EMOM
1. 10-20sec. top of Ring Dip supp. hold into 10-20sec. bottom of Ring Dip supp. hold
2. 40sec. 90° KB-carry
3. 20-30sec. Hollow hold