Clean&Jerk

Shoulder press 2x6, 1x7

E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1

Treeni 2
Warm Up
2 rounds
1:30 cardio
20 band pull aparts
10+10 single leg RDL
10 db snatch
10 ring row

Strenght
Deadlift 3x8 reps @moderate heavyish, building in weights
Chin ups 3x8 reps @moderate heavyish 2+ reps RIR
rest 2-3 min bwn sets

Accessory Work
3 rounds
12 weighted box step ups
12+12 single arm db row
alt time full round with partner
3x20-30 russian twits + 10-20 alt leg v-ups
rest as needed

3 rnds of
1 min bike erg
7 banded KB swing 16/24
5 push ups

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For Time (15 min cap)
100 Burpees
Every 25 Reps Athlete must complete 40 m sled pull

Backsquat 50% of 1rep max
10, 9,....2, 1
10 burpees between sets

E2MOM x6:
5 power clean (dng)
25 SU

A,
Log your best Back Squat 1 rep max lift.

B,
For quality:
Monostructural Cardio, 5 mins
35 Alternating Box Step-ups
35 Ring Rows
35 Russian Kettlebell Swings, 16/12kg
Monostructural Cardio, 5 mins
35 Alternating Reverse Lunges
35 AbMat Sit-ups
35 Push Press, pick load
35 Good Mornings, pick load
Monostructural Cardio, 5 mins
35 Goblet Squats, pick load
35 Perfect Push-ups
100 Plyo Skiers

Monostructural Cardio- Row, Bike or Jog (Easy)

Goal: Complete at RPE 6/10

C,
3 rounds for quality of:
10 Prone Snow Angels
20 Banded Face Pull
Rest as needed between sets.

1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold

-3s pause in bottom of squat
Rest 3min between sets