135 min
WU for 10 min
Skill: MU practice for 20 min
Progressions

1.SPP (skill)
A. Alternate
A1. Ring muscle up – (2 to 3) x (3 to 12), rest as needed before A2
3x1 3x1 2x1
A2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before A1
20, 20

B. Alternate
B1. Power clean and jerk – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2 / 30 35 kg
B2. Toes to bar – (2 to 3) x (10 to 20) (As Fast As Possible), rest as needed before B1 / 19, 16

C. 7 minute EMOM
5 to 15 cal row > 5 cal
5 (deficit) handstand push ups > abmat

2.Conditioning

A. 10 minute AMRAP
30 double unders
15 wall balls @ 9/6kg (20/14lbs)
15 power snatches @ 35/25kg (75/55lbs) > 20 kg

Result A1: 3 + 4 wall ball

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B.

B. 10 minute AMRAP
250m row
8 burpees
10m overhead walking lunges @ 35/25kg (75/55lbs)
8 toes to bars

Result B1: 3 + 25m row
Result B2: 3 + 45m row

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice).

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

120 min
WU for 15 min
1.Skill: BMU practice for 45 min
Progressions
Bar muscle up 12 x 1 reps

2.Weightlifting
Snatch warm up
A. High hang snatch

B. Clean & jerk - straight from ground
2x25 2x30 2x35 40 40

3.SPP (skill)
4 rounds for quality:
5 HSPU
5 C2B

4.Cool down
10 min AB
Thoracic flow

10 reps
5 reps
3 reps
1 rep

day 14, 3x3@95%

27-21-18
OHS
T2B

44:09 AMRAP, 40 sit ups, then 3/6/9 ring dips and 30kg dumbbell bench press. 5 rounds completed.

3x5... tuntumaa...

AMRAP 20
12x push up
6x dips
8x pull up
10x push press
12x KB swing

48 AMRAP, 24 burpees, 8 kettlebell swings (2 x 1 pood kbs), 8 dumbbell thrusters (20kg dumbbells), 8 50kg push press. 7 Rounds and 24 burpees. 360 reps.

1 legless rope climb
3 power snatch
5 power clean

@ 60kg