A1: BB front rack split squat 3set
A2: Lat pull downs 3set
B1: Hang Snatch pull 4set
B2: Strict Hspu 4set

15kg plate under heels, high bar, narrow stance.

3 sets of 5-15

• 45s. Row / Walk Out + Push up
• 45s. Row / Ring Row w/ Active shoulders
• 45s. Row / Hollow + Arch Rolling

• 45s. Row / Kipping swings

• Mobility...

• Work on Pull up / Chest to bar / Muscle up (Ring/Bar)

Back squat amrap@85%

HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 20kg plate
this is a progression, if used deficit make it deeper next week keeping the same re

3 Rounds for time:
15/10 cal Echo bike
10 Front squats @70 % of 1RM

Work:Rest = 1:2, e.g. if one round takes you 1:20 min, rest for 2:40 min. Barbell is taken
from the floor.

For time
5 Bar muscle up
10 HSPU
20 pull up
30 cal echo bike
10 HSPU
1k Row

Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerk

Hang clean
4 sets of 2 reps at 80% of last week’s heavy single

Paused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%

Clean pulls
4 sets of 2 at 110% of max clean and jerk

Additional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout

21-15-9
Echo bike
Thruster (30kg)
Burpee over the bar

A: Bench Press 5x3
B: 5x1/3min Amrap Burpees