2-3rounds:

10 cyclist squat
10+10 seated press

Back squat

4 x 3 @ 84-88% (2 RIR on 1st set, 1-2 RIR on remaining sets), rest 3:00-4:00 b/t sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alternate A1/A2

A1. Bench press – 3 to 4 x 3-5 @ 82-86% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 1:00 before A2

A2. Strict chin-up – 3 to 4 x 3-5 @ 82-86% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 2:00-3:00 before A1

Block power clean and jerk

Build to a Daily Max
+
2-4 x 1 @ 85-90% of DM

Go every 1:30-2:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
240 Double under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb

Wu×3
Laying
Y×10 T×10 W×10
Arm circles
10/10
Lat-push ups
×10
Crab push up
×10
Drop squat
×10
Close grip ohs w.10.sec pause atg ×1

A.1) Throwers clean
5×3

B.1) Split jerk w/3.pauses
@dip,catch,recovery
3×3

C.) Power clean & jerk
1.) Build up to a heavy set of 3+1
2.) Then do3×3+1 with 90% of that heavy set

D.1) Clean pull from floor to knee w/3.sec pause
5×3 @100% of clean

E.1) low hang clean pull
From contact point to just above the floor
3×10

GHD Capacity

40, 60, or 80 GHD sit-ups*

• Each time you break (even for a moment), perform 150’ shuttle run (6 x 7,5m segments) before continuing

For time
9 T2B
12 Pullups
15 Thrusters 40kg
18 Burpee over bar
15 Thrusters
12 Pullups
9 T2B