A.1) Back squat w/pause atg
Sets of 1 adding weight to a heavy single 90-95%

B.1) Slow pull snatch
Sets of 3 ahap

C.1) Power clean & Jerk
Find heavy set of 2+1

D.1) Weighted plank
3×45-60.sec

Build a heavy front squat with 3s pause.
Sets 5 x 4, 2 x 3 and 1 x 2, overall 8 sets.

Straight Arm Strength Circuit – 3 rounds of:

(20 seconds work : 20-40 seconds recovery)
Straight arm Front Raise against wall
Tuck hollow straight arm DB complex
Planche lean slides
Low ring front support hold ( plank hold )

2 Rounds For Time :

30 Wallball Shots 20/14p
30 Sit-Ups
10 Front Squats 60/42,5kg

TC 12

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Rest day - what did you do?

Bench press 5x5 every 3"

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

deficit HSPU skills

E2MOM 5 rounds
3-7 (deficit) HSPU
10 db snatch
6-10 burpee

Wall walk + 15s hold 5x1
dippi bw 3x5
hauis curl 4x10 10kg
pystypunnerrus 3x8 25kg
triceps push down 3x10