20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

For quality:
50 Wall Ball Sit Ups 9/6kg
30 Alternating Leg V-Ups (1=1)
50 Superman Pulses
20 Ring IY's (I+Y=1)
50 Russian Twists with Plate (2=1)
10 Side Plank Leg Raise L+R

Snatch w/ 2-sec pause @ receiving + Snatch

4 to 6 x 1+1 @ 75-85%1RM snatch, go every 1:00-1:30

– Do your first set @ 75%1RM snatch and build up within the percentage range over the remaining sets
– Pause for 2-seconds in the receiving of the first rep before standing up
– Drop the bar between each rep, reset and go

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x1 power clean + 1 push jerk + 1 squat clean + 1 split jerk @light/moderate weights
3-4x1 power clean + 1 squat clean + split jerk @moderate/heavyish
rest 1.5-2 min bwn sets

Metcon

21-15-9 reps for time
Deadlifts @light/moderate weight (max 50% of 1rm)
HR Push Ups

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

Farmers walk

3 x 25m @ challenging weight, rest 2:00 between sets

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

Paused front squat

Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

Jerk dip

3 x 3 @ 105+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Jerk balance

3 to 4 x 4 @ RPE 8 (2 RIR), go every 2:00-3:00