4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

Improve your hang squat snatch cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

C1) 3 rounds for quality
5 strict pull ups
10 kipping pull ups
3 Full rom HSPUs from boxes
30 s HS

2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, sn-%, rest btw sets 2min

FOR TIME

• 5 minute erg
• Run 4 km

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Barbell cycling

4 Rounds, go every 2:00

10 Power clean and jerks*

Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

2x3@barbell, 2@up to 65%, 1@70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min

6 intervals for consistency (3 each):

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

1 min rest between sets.

5 rounds for time:
Run 400m
20 box jumps 50/60cm
20 sit-ups