A. Jerk

4 Sets:
5 Pushpress

4 Sets:
3 pushjerk

4 Sets:
1 splitjerk

60-90 sec. Rest

B. 1 ¼ Front Squat 3 x 6

6 1 ¼ Front Squat
6 1 ¼ Front Squat
6 1 ¼ Front Squat

A1. 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

A2. Banded Face Pull 3 x 15

15 Banded Face Pull
15 Banded Face Pull
15 Banded Face Pull

rest 1-2min

B. Lower Body Intervals

4 sets of:
2min on 1min off
60sec. Row for cals
then AMRAP of:
10 air squats
10 walking lunges

A. Intervals

4 sets of:
4min on 3min off

30/24cal Row
then AMRAP of:
20 WB @20/14lbs
16 T2B
16 alt. DB-Snatches @22,5/15kg
ME Burpees in remaining time
Aim for consistent scores for all 4 sets (no more than 10% drop off).

A. Clean and Jerk Warm up

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

B. Clean

In 6min work up to a max weight for:
2 Hang Cleans

C. Front Squat

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

D. Strict Gymnastics Capacity

4 sets of:
30sec. ME strict HSPU
rest 60sec.
30sec. ME legless RC
rest 60sec.