Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

3x5 @67%

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

A: Strict ring pull ups 3x8
B: Strict ring chin ups 3x8
C: DB Pommel raise 2set
D: SA Kb rows 2set
E: DB biceps curls 2set

1x10@60%
1x10@65%
1x8@70%
1x8@75%

Back squat as a supporting move
1x4@60%
1x4@65%
2x3@70%

Back squat Amrap @ 120kg

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 17 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
30 s. Rest
30 s. L-hang - tuck hang
30 s. Rest

3.Conditioning
WORKOUT 6
2 rounds:
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Rest 5 minutes between sets
Avg. paces: 2.11.6, 2.08.7 / 500 m

150 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
- 75-80% / "1 rep in the tank"
- New set every 3 minutes
- 57.5 57.5 60 60

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "1 rep in the tank"
- New set every 3 minutes
- 57.5 60 60 kg

3.Conditioning
EMOM12
1. 10 Power snatch 25 kg + 5 Bar facing burpee > 22.5 kg
2. 10 Thruster 25 kg + 10 Toes to bar > 22.5 kg + 5 TTB
3. Easy bike

4.Accessory
2 rounds of:
10 Y-lift with bench
10 T-lift with bench
30 Hollow rocks

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
5 tempo goblet squats on the 2:00 x5(use dumbbell, kettlebell, sandbag, bae) tempo 3-2-3-2)

WRK(20)
WRK 4:00 REST 1:00 X4
10 air squats
20 jump rope or double unders
40m shuttle

Finisher
60 rtw
1:00 pigeon stretch

110 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 10 (singles)

2.WL
A. Every 30 s. x 10
1 Snatch x 70-75 %
- 40 kg

Rest 3

B. Every 30 s. x 10
1+1 Power clean into push jerk
x 65-70 % of power clean 1 RM
- 45 kg

3.Conditioning
A. BMU prep. for 15 min

B. EMOM20:
1) 2 BMU
2) 4 power snatch 37.5 kg
3) 40 DU
4) 8 cal bike