A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) complete 2
pause reps until you reach an
RPE 8 double ~85%
TRY TO BEAT YOUR LAST TIME WEIGHT

B.) Snatch +ohs w/ 3.sec pause atg
1.) Building weight
2.) 5×2+1@70+% (reseting after every rep)

C.) Clean+Front squat+Jerk
1.) Warm up/Building weight
2.) 5×2+1+1 @70%

D.) 3×
1.) Hanging knee raises ×12
2.) Russian twist w/kb
×10

15-minute EMOM* (0:40/0:20)

1) Strict toes-to-bars
2) Single leg squats, alt
3) Single OR double crossovers**

10-minute EMOM* (0:40/0:20)

1) Chest-to-bar pull-ups
2) Handstand push-ups

• Perform a single (big) set of each movement (not longer than 40-seconds), then use the remaining time to get ready for the next minute.

Barbell cycling

A1. Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.

2-3rounds:
20s hollow hold
20m OH kb carry
40-60s plank hold

EMOM for 30 min:

1) monostructural
2) power clean / clean
3) rest

R5JC

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

Seated shoulder press 3RM

6 rounds for consistency:
2 min bike for meters
1 min of wall balls
2 min row for meters
1 min of sit ups