Clean + front squat 3x1

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

Cleans
5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

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

Back step lunges with barbell on back 6 per leg, total 12

EMOM50
1. 10-12 cal bike
2. 10-15 wb
3. 8-10 ski
4. 5-10 TTB
5. 10-12 cal row
6. 5 power clean
7. 8-10 cal echo
8. 5-10 pull up
9. 50-80 du/su
10.2-5 WW

Run intervals

2 sets of:
6:00 @ 5K pace
– Rest 1:30 –
3:00 @ 3K pace

– Rest 3:00 between sets -


35' AMRAP w. partner
2000m airbike
100 cal row
50 KB snatch @24/16kg
25 pull up
10 syncro burpee

50-100 su/du
15 pass through
10 goblet squat
5 push ups
1 min foam rolling

Easy pace 10 rounds

For time

5-4-3-2-1
7.62m Handstand walks
Rope climbs

Movement options.
Reduced rep scheme → 4-3-2-1 or 3-2-1
Handstand walk → Seal walks
Rope climb → Rope climb pull-up from floor