For unbroken sets

10-9-8-7-6-5-4-3-2-1
Hang squat snatches (UB)*
35 Double-unders

– Rest as needed between rounds –

• Each hang squat snatch set is to be done unbroken (touch-and-go)

Intent. Improve your barbell cycling efficiency and stamina.
Weight. 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to 1) keep the sets unbroken, 2) focus on execution, not survival.

Deadlift ( Deadstop )

6-6-4-4-2-2

Go every 3:00

Snatch

Every 30s x5
1 snatch @65-70%

• rest 2min

EMOMx5
2 snatch @65-75%

Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

A)
12-10-8/ side offset reverse lunge (front rack+suitcase)
10-10-10 double KB sumo deadlift
@increasing weights

B)
3x3’ AMRAP-2’ rest
4 thruster
3 push press
2 hang clean and jerk

C)
2 rounds
30-30” weighted side plank
40 m front rack carry @heavy

Bench Press

5 x 5, Build in heavy

Go Every 3:00

3 rounds for time
80 double under
400m row or 800m bike
20 DB snatch 22,5/15
15 handstand push-up
10 BB back rack reverse lunge 70/47,5

Rest 1min between the rounds

Basic Endurance 45

30 Calories Any Machine
10 Weighted Knee Raise
200m Single Arm Farmers Carry 24/16kg
20 Leg Raise Over KB
20 Hand To Hand KB Swing 24/16kg
30 Calories Any Machine
10 + 10 Single Leg Deadlift 24/16kg
10 Cossak Squat w/ DB
30s+30s Bottom of Pistols
15 V-Ups

Bench press

5 x 5 @ 78+%, rest 3:00 between work sets

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, pp-%, rest btw sets 2-3min