Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

fs training

Gymnastic & Strength

1) Skill

A) For 10-15min Practice rMU

B) EMOM 12:
1) 45s DU
2) 1 Set Of bMU (10ish?)
3) Rest

Metcon

EMOM 30:
1) 15 Cal Row
2) 15-20 GHD
3) 15m HSW (7.5m+7.5m)
4) 4-5 Wall Walk
5) Rest

Gymnastic Strength

4 Rounds:
- 20-30s Ring Support Hold
- 20-30s Chin Over Rings Hold
- 20-30s Hangin L-Sit Hold

3 rounds of:

Max rep pull-ups

Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

---

Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

---

Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

---

1) 200 m run
2) 10 pushup

EMOM10
Snatch ladder
35/45, 37,5/47,5, 40/50, 42,5/52,5, 45/55, 47,5/57,5, 50/60, 52,5/62,5, 55/65, 57,5/67,5

AMRAP10
12 HR push up
24 sit up
36 REVERSE lunge (alt.)
48 Double under

3 mins

AMRAP10
12 strict Pull up
24 single arm KB push press (12/12)
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP10
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @15/10kg

6 Sets :

8 Reps, Build in Heavy

Rest 1-2 Minutes between sets.

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