5X3 Front Squats @ 75% of 1rm – rest 1:30

5 rounds of the following complex:
Back Squat x 5-6
Strict pull-ups x 10
Row 250 meters FAST
HSPUs x 11

Strength:
A: 6x 12 bend over KB row 24kg
B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
Skills: EMOM for 8min
A: 30” hand stand hold
B: 35 DU

WOD: 3 rounds for time
75 DU
40 AbMat situps
30 KB swing 24kg
20 WB 20lbs
15 hang power clean 2x24kg KB

5X1 Snatch @ 80% -rest 1min

3xME Strict Handstand Pushups (rest 90sec) then + 1min DU

7 rounds of:

:45 ME Strict HSPU
:15 Rest
:45 Double-Unders
:15 Rest

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

5X1 Clean & Jerk @ 80% – rest 1:00

Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)

Begin between 60-70% of 1rm CJ and work to a max for the complex.

10 cal assault Bike
12 cal row
8 Wall ball 6 dB snatch
10 cal ski
Rest
10 rnds