A. Clean & Jerk

8-10 Sets

1 clean pull; 2 Hang cleans; 1 splitjerk

B. 10 minute EMOM of Hang Power Cleans and Shoulder to Overheads

10 Hang Power Clean
10 Shoulder to Overhead

A1. Dumbbell Romanian Deadlift 3 x 8-15

8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Clean and Jerk Warm up

In 6min build up to ~80% for Clean and Jerk

B. Clean

Every 2min for 6min
Clean + Hang Clean @80-95%

C. Jerk

Every 2min for 6min
2 Split Jerks @80-95%

D. Front Squat

3 sets of:
4-6 Front Squats @RPE 8-9
rest ~2min

E. Strict Gymnastics Capacity

Every 90sec. for 12min (4 sets each):

1. 5-15 strict (Ring) Dips into 20-30sec. Bottom of Ring Dip/Push up hold
2. 3 wtd. Pull ups + 4-6 strict pull ups + 8-12 Inverted Bar Rows

A. Power Clean 1 Rep

1 Power Clean

Build up a 1RM Power Clean in 12 minutes.

B. Standing Long Jump

Three attempts for max distance.

C. 5 Rounds For Time of Wall Ball Shots, Alternating Dumbbell Snatches, and Toes to Bars

15 Wall Ball Shots
12 Alternating Dumbbell Snatch
9 Toes to Bar