A,
As many reps as possible in 10 mins of:
Echo Bike Calories

General Guidelines and Information Gathered:
Male >100, Female >70: you are entering into your program with a less than average level of conditioning
Male 101-150, Female 71-130: you are entering into your program with an average level of conditioning
Male: <150, Female <130: you are entering into your program with an above average level of conditioning

B,
1x [ 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 1 min for 10 mins.
60% 1RM Power Snatch

Rest 2 mins before the part...

1x [ 1 Hang Power Clean + 1 Power Clean + 1 Jerk ], pick load

Every 1 min for 10 mins.
60% 1RM Power Clean & Jerk

C,
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

Handstand push-up training
* HSPU progression

8-7-6

5 x 8

OHS 5-5-5-5-5

deficit HSPU skills

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

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches 30/20kg
5 scaled wall walks
50 single-unders
12 snatches 42,5/30kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches 52,5/35kg

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches 60/40kg

Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row