21-15-9
snatch
box over jump
pull ups

Rx 40/25kg
60/50cm

12min EMOM 1 x snatch + 2 x hang snatch.

Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute

Strict Press
3 set of each weight
7 reps @60% + 7 ring dips
5 reps @ 70% + 9 ring dips
4 reps @ 80% + 11 ring dips
2 reps @ 85% + 13 ring dips

4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

1. Snatch
   Work up to a heavy Squat Snatch from the low hang (below knees)

2. Sqauts
   5×7 Front Squats, across

3. “Sugar Daddy”
   21-15-9 Dead Lifts, 225/155
   400m Run after each round

3x15 ghd sit up
3x15 ghd hip extensions

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Cleans (225/155 lbs)
(power or full cleans are fine)