Clean pull 5-5-5-5 reps

Front SquatArmy core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps
warm up weight to build to your working sets
Volume WorkConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

Power clean & clean
2 sets @ 70% of max clean
2 sets @ 75% of max clean
1 set @ 80% of max clean

Paused snatch - 2 sec pause at the mid-thigh
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%

Back squat
2 @ 60%
2 @ 70%
2 @ 80% x 2

Optimal accessories
5 x 5 strict pull ups (banded if needed)
3 x 10 DB bent over row
3 x 1 min plank

4 rounds of:
8 Good mornings
16 Back extensions
8 Ring rows
16 MB over shoulders
Rest

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(22)
WRK 1:00 Rest :30 x15
7 hand release push ups w/shoulder tap
7 goblet squat (choose load)
7 plyo jumps

Finisher
50 slow bicycles
1:00 hamstring stretch

3 rounds
1:00 bike / air bike (increase pace each min)
10 alt leg bodyweight RDL
10 walking lunges
10 alt leg v-ups
10 scap pull ups
:20-30 HS HOLD

Skill / Wod prep
Kip to swings, Kipping Pull up/C2B , Bar MU
- 1-2 sets of each movement : 5-10 kip to swings, 3-5 pull ups, 1-2 bar mu / jumping bar mu.
Front rack walking lunges with 2 db/kb's
- building to workout weight 2 sets of 6-8 reps .
HS Walking for 5 minutes to get confidence for it or test 2-3 perfect body control wall walks.

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

WOD
3rds
5+5 hang clean + jerk
5x KB/DB over burpee
5+5 hang snatch
5X KB/DB over burpee