A. Clean & Jerk

8 Sets

1 squatclean; 1 pushjerk; 1 splitjerk

90 sec. Rest

B. 8 minute EMOM of Hang Power Cleans and Shoulder to Overheads

14 Hang Power Clean
14 Shoulder to Overhead

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 30sec. 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

A. Strength

3 sets of:

6-10 DB-Bench Press @21X1 ~1RIR
after last rep 5-8sec. ecc. into ME (max 30sec.) bottom position iso hold

rest 60sec.

3 (wtd.) negative Chin ups (10sec. ecc.)
into ME Ring rows (shoot for 5-12 reps)

rest 60sec.

B. Strength Endurance MetCon

Every 3min for 12min (4 sets):
60sec. Echo Bike
10-15 Goblet Squats