Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

Active recovery
60 min swimming

Front squat 4x8 reps, then max reps @ 95%

Deadlift on a plate 4x7 reps, then max reps @ 95%

20 Steps wl @15kg
20 Abmat sit-ups
10 Db snatch
10 Deadlift
10 HSPU

110 min
Warm up + COS 20 min

1.HSW
- Walk to wall 10 x 2 m

2.MU strength
- Top of dip hold: Accumulate 60-90 s -90
- Bottom of dip hold: Accumulate 45-60 s - 60
- Muscle up positional pause drill: 4-5x3-5 - 4x3
- Strict muscle up - 2x1 + 4x2

3.Back squat
3x5 @ 75% effort
- Rest as needed-

4.Aerobic work
30 min of:
90 s erg - assault bike
8+8 Crab reaches
90 s erg
8 Reverse snow angels
90 s erg
8+8 Reverse lunge to knee lift

Every 2 x6 rounds (12 min)
Complex of
High hang power snatch
Low hang snatch
Snatch

A: Bench Press 5x3
B: 5x1/3min Amrap Burpees

21-15-9
Echo bike
Thruster (30kg)
Burpee over the bar

Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerk

Hang clean
4 sets of 2 reps at 80% of last week’s heavy single

Paused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%

Clean pulls
4 sets of 2 at 110% of max clean and jerk

Additional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout