power clean + paused push press + push jerk practice

power clean + hang power clean + push press 5x1 @ moderate

7' AMRAP
1 rnd DT
10 air squat

Back squat
10-9-8-7-6-5-4-3-2-1

Weighted Dip 2x6, 2x5

Power snatch 5x3, 2x2

12' AMRAP
12 alt. DB snatch @20/12.5kg
9 box jump
6 ttb

banded external shoulder rotations 3x10/10

slow eccentric pull up w. external weight 8x1, 5-7sec down, 1' rest

EMOM 8-12

1) Ring muscle-ups
2) SkiErg @ very easy pace

Intent. Work on your ring muscle-up capacity. Aim for as many reps as you can on each minute. The SkiErg in the 2nd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).
Movement options.
Ring MU → Seated ring muscle-ups

Find heaviest set of
12reps Hang power clean

10 sets of
3 Hang power clean

Bench press 5-2-2-2-12