Pick 1-2 movement from below and spend 15-20 min on that:

Kipping pull-up
Kipping C2B
Kipping bar MU
Kipping ring MU

4 rounds:

• Sprint 100m
• 7 Burpee
• 15 KBS 32kg/24kg (Russian)
• 7 Burpee
• Sprint 100m

All out effort every round, try to maintain time from first interval.

Start the rounds at 0.00, 5.00, 10.00 and 15.00

3x 12

Work up to a 12 (6/6) RM in 3 sets

5x5 Weighted Pull-ups

• Work up to a max weight

Three sets of heavy two:s

Deadlift 3-2-1-3-2-1-6

• two second pause below knee (not in the last set)
• rest 150sec between sets
• no belt

3-4 sets
1.1.1
20 secs intra cluster rest 2 minutes between sets
80% feeling. Look to add from two weeks ago.

Full snatches

Every 1:30 x 10

3 Power clean + 1 Split Jerk

Max 60% of C&J 1RM

takakyykky 7x5 @80-90% 5rm

1 x 8 @ 80%
1 x 8 @ 75%
1 x Technical max effort (aim 10+) @ 70%