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

Jerk balance

3 to 4 x 5 @ RPE 7-8 (2-3 RIR), go every 2:00-3:00

For time

• 15 kettlebell swings
• 15 strict ring dips

Strides

6-8 x 200m @ mile pace*
– Walk back slowly for recovery –

• RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
+
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for SB squats and DB devils presses
* Practice few sets of other movements as you build up
+
@ workout weight
4 SB squats
3 Ring muscle-ups
10 GHD sit-ups
4 Single arm DB Devil’s presses, alt
1 Rope climb
1 HSW 7,62m

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