Power Clean + Clean

4 x (1+1) x 78%, (% power clean)

Snatch Balance

1 x 3 x 70%, 2 x 3 x 75%, 2 x 3 x 80%

Push Press

5 x 4 x 83%

Muscle Snatch

1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75%

3 Sets:

15 KB Swing
15 Sit Ups

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Wendler program
First count 90% of 1rm back squat done by couple weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Enter the top weight and let us know how many reps you did. Goal is 8-12 reps on last set!

Weightlifting
Snatch Balance
2x3 reps @70% of 1rm
2x2 reps @75% of 1rm snatch
rest 1-1.5 min bwn

Power Snatch + Squat snatch
6-8x1+1 reps @65-75%
rest 1-2 min

10 Rounds For Time:
5 Burpee Box Jump Overs 60/50cm
10 KBS 32/24 (eye level)
20 Lunge Steps

TC 20min

6x5 Deadlift @70%
- Rest 2-3min

EMOM 26

1) 5-8 Paused push jerk (pause @ catch) 35/52
2) 5-15M HS walk
3) 1-7 bar/ring/jumping MU
4)rest

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• pick a number stick to it trough out the emom
• we are looking for consistency
• if not sure, start light/low and add reps
• you can spend 50 second per movement as there is prescribed rest
• push jerk of the floor

Ergo cal
Thruster 42.5/30
T2B

emom 8
1) bike
2) box jump
- Work 45 s.
- keep same reps trough out
- RPE 8.5

4rnds
8 1- leg RDL DBL KB e/s
12 tempo front rack DBL KB squat.
4-2-x-0
30s rest
8 DBL DB Z press
12 Push up
30s rest
8 Supinated bend over row
12 Lat pull down

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• keep steady pace and minimise extra breaks
• use a challenging weight
• RPE 8