A. Clean Complex

8 Sets:

1 powerclean, 1 hang powerclean, 1 highhangclean

90 sec. Rest

B. Clean Pull 5-5-5-5

5 Clean Pull
5 Clean Pull
5 Clean Pull
5 Clean Pull

A. Conditioning

6 alt. rounds of:
3min on// 2 min off

1. AMRAP
10 cal Echo Bike
12 Ring Rows
14 DB SA alt. hang snatches

2.
14 alt. Box Step ups
12 DB SA Push Press
10 DB SA Cleans
then row for calories for the remaining time

Goal is to stay consistent in the AMRAP and keep the same calories on the rower in the remaining time

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. Long Conditioning

In teams of 2 AMRAP28

Partner A
500/450m row (cap at 2:00)
20 Burpees over rower (cap at 2:00)

Partner B AMRAP
6/4 Cal Echo Bike
6/4 Cal Echo Bike Legs only
6/4 Cal Echo Bike Arms only


Switch when Partner A is done!