4 rnds

28 pistols alternating
15 power clean 50 kg 115 lbs

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
Build to a heavy single for the day
25 30 35 37.5 40 42.5 PR! :)

C. Back squat
C1. Build to a heavy triple for the day
60 72.5 77.5 80 x 1 - no belt
C2. Back off sets - 3x5 @ 80 % + C1
62.5 70 72.5

D. Skillwork: MU practice for 20 min

120 min
WU for 10 min
Skill: MU practice for 20 min
Muscle up x 1

1.Weightlifting
A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
3x45 3x50 3x55

B. Snatch - take 15 min to build to a heavy triple

2.SPP (conditioning)
7 rounds for time:
7 clean & jerk 42.5 kg > 40 kg
5 bar muscle up > purple band
Result: 17.22
173/187

3.Cool down
5 min AB
LF
Addiotional: single arm KB press 3x10x6 kg - only left arm

105 min
WU for 20 min
1.Strength
Alternate
A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
28 28 29 29

2.SPP (conditioning)
A. 5 rounds for time:
6 power snatches @ 35 kg > 30 kg
12 T2B
36 DU
Result: 11.16
177/185

3.5 min AB

120 min
WU for 15 min
Skillwork: HSW practice for 15 min

1.SPP (skill)
A. Practice pistol skill progressions from video > DONE

B. Barbell Efficiency
Push jerk - 4 x 7
27.5 35 35 40

2.Strength
Alternate
A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
50 55 60 60 60
A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

3.Cool down
5 min AB

15 dips
15 push press (65lbs)
15 pull ups

10 thrusters (95lbs)
10 burpees
20 thrusters
20 burpees
30 thrusters
30 burpees

4 rounds:
10 pull ups
15 plyo push ups
20 air squats

50 toes to bar
100 leg levelers

A) 5 ROUNDS
5 STRICT PULLUP
5 AIR SQUATS
5 PUSHUP

B) 5 SETS OF 5
BENT OVER ROWS
START AT 115 AND BUILD TO HEAVY SET OF 5

C) 21-15-9
BACK SQUAT 135
HSPU

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed

For time:
3 Rounds of
400m run
21 KB Swings 24/16kg
12 Pullups

rest until 10:00min

then
For time:
5 Clean & Jerk 60/40kg
10 Pushups
15 Squats
4 Clean & Jerk 60/40kg
10 Pushups
15 Squats
3 Clean & Jerk 60/40kg
10 Pushups
15 Squats
2 Clean & Jerk 60/40kg
10 Pushups
15 Squats
1 Clean & Jerk 60/40kg
10 Pushups
15 Squats

"JT's on a Boat"

21 Handstand Pushups, 21 Ring Rips, 21 Pushups
21 Calorie Row

15 Handstand Pushups, 15 Ring Dips, 15 Pushups
21 Calorie Row

9 Handstand Pushups, 9 Ring Dips, 9 Pushups
21 Calorie Row