Every 2:30 x 6 (15min):
10 Pull-ups
15 Push-ups
20 Walking Lunges

4rm Back Squat
5x4 at 80% of 4rm

Power snatch

AMAP 2 @ 65%1RM Power snatch

– This is a 2:00 window to complete as many reps as possible @ 65%1RM Power snatch.
– Drop the bar between each rep. Focus on trying to keep the reps of high quality as you fatigue

Ring MU drills – 2 Rounds of:

1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Shoulder prep – 2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)

5 sets:
3 TnG Power Snatches @50% 1RM Power Snatch
2 TnG Power Snatches @60%
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
- Rest as needed btw sets

Clean and jerk

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

EMOM x 40

1) row
2) bike
3) echo / or run
4) rest

TARGET PK 2 / EASY PACE

EMOM x 20

1) row
2) 3-10 bmu / c2b / pull up
3) row
4) 1-5 wall walk / or 10m hs walk

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min fast walk/jog/run
10 scap push ups
10 Scap Pull Up
10+10 kb bottom up press
5 sharp box jumps
5 burpee pull ups

Strenght
Build to heavy 5+5 rep set for single arm db or kb push press
then

3x5+5 reps of single arm db or kb snatch
rest 2 min bwn sets
then

prep for box jump overs + muscle ups/c2b pull ups for few minutes
and start

Gymnastics
3 sets
12-15 box jump overs, step down (50/60cm)
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon Prep:
2 sets
10 walking lunges , first round lighter weight, second wod weight
5 ttb
3-5 shspu
rest 1-2 min

Metcon

at treshold pace
buy in:
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)
then

21 toes to bars
15 shspu
15 toes to bars
12 shspu
9 toes to bars
9 shspu
then

buy Out :
30m double db farmers hold walking lunges (2x16 steps, drop dumbbells on half way for 10-20 seconds)

masters 45+ / scaled can use abmat on shspu or do kipping hspu.
RX Weight on db's