A. Clean cluster

8 Sets

4 cleans 15 sec. after each Lift

-90 sec. Rest-

B. Front Squat 4 x 6

6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat

A1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

each leg
rest 30-60sec.

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Clean and Jerk Warm up

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

B. Clean

Every 2min for 6min
P. Clean + 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
Aim to work up in reps or weight slightly from last week but still keeping at least 1RIR.

E. Strict Gymnastics Capacity

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

1. 5-10 strict (Ring) Dips into 20-30sec. Bottom of Ring Dip/Push up hold
2. 2-3 wtd. Pull ups + 3-6 strict pull ups

A. Front Squat 3 x 4-6

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

Work at RPE 8-9 for all sets

B1. Parallette Push-Up 3 x 6-15

6-15 Parallette Push-Up
6-15 Parallette Push-Up
6-15 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 8-9 for all sets

C. Accessories

3 sets
6-12 hanging Ring leg curls
YGIG with a Partner