15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

4+4 weighted cossack squat
10 dumbbell pass through (plank position)
10 spanish squat
12 landmine twist

E2:00 x6, ensin 3x A, sitten 3x B:
A)
10 sumo deadlift @kb
10 alt. gorilla row @2x kb

B)
10 weighted box step up
10 seated d-db press

In every 3min x 4 sets
15 wall ball
10 pull up
5 burpee

frontsquat 3x2 @rpe8

For time

• 21 chest-to-bar pull-ups
• 15 strict handstand push-ups

• 9 deadlifts

• ♀ 185 lb

• ♂ 275 lb

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5 Back support slide throughs
3 Box 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 Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the cleans
* Practice sets of wall balls, toes-to-bars and few ring muscle-ups between weights
+
@ workout weight
15/12 (cal) Row
12 Wall balls
6 Toes-to-bars
3 Cleans
1-3 Ring muscle-ups

2-3× 3-5×/side *weight or without

Muscle snatch + Power snatch from floor
4 x 2+1 @light weight

Power snatch from floor
5 x 2 @70-85%
Rest 90s between sets

Opitonal
Full snatch
5 x 1 @light-moderate
Rest 90s between sets

Core
3 Rounds of:
8/8 Palloff press on knees
8-10 Hanging Knee Raises
20-30s Copenhagen plank

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top