A. Clean complex

10 Sets:

1 Pause clean pull; 1 powerclean; 1 squatclean

90 sec Rest

B. Clean Pull 4 x 6

6 Clean Pull
6 Clean Pull
6 Clean Pull
6 Clean Pull

A. Snatch Balance 6 x 1

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

Work up from 90%. Rest 1-2min

B. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work with Cluster reps. 1.1.1.1... rest 20sec. btw reps
work @~90% of 1RM

C. Upper Body Gymnastics Strength/Capacity

Every 2min for 10min:
6-10 Ring MU

or

10min EMOM
1-3 Ring MU

or

Ring MU Skill Training

A1. Dumbbell Bulgarian Split Squat 3 x 8-10

8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat

with controlled eccentric. Use DB in contralat. hand

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A3. Strict Pull-Up 3 x 5-8

5-8 Strict Pull-Up
5-8 Strict Pull-Up
5-8 Strict Pull-Up

Scale feet ass.

B. Accessories

3 sets of:
60sec. miniband abd. walk sidesteps
8 seated add. ball squeezes
8-12 alt. leg lowerings in Hollow position (with band)
15 banded Facepulls (1sec. hold at peak)
5 seated straddle Hip flexor (3sec. hold)
8-12 ext. shoulder rotations (each side)

A. Front Squat 3 x 3-5

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

with 5sec. eccentric
While doing 3 miutes rest do
10-15 (wtd.) prone Y-presses
work @ RPE 8-9 for the squats

B1. Half Kneeling Dumbbell Press 3 x 6-10

6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press

each side

B2. Weighted Pull-Up 3 x 5-8

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

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