Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
2+2 single arm devils press
5+5 single arm hang squat clean
10 scapula pull ups
5 pull ups or jumping pull ups

then start to prep for Squat clean + FS work .

A: Hip power snatch+ double hip squat snatch 4x3
B: Triple power clean+ Double squat clean 3x5
C: Pause push jerk + Pause split jerk 5x2

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Wide grip Bench press 8-8-6-6 reps

Build to A Heavy Single Clean & Jerk

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Row, 1000 m
50 Thrusters, 20/15kg
30 Pull-ups

Goal
Set a new benchmark or shoot for sub 10 min.

C,
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bars- must be unbroken

If you drop from the bar it's an additional 50 single under "penalty". Pick up the set where you left off if you do drop off the bar.

Goal: Just get it done

AMRAP 20
Teams of two:

30 one arm devil´s press (split reps anyhow)
40 partner abmat sit up (with medball)
50 one arm DB hang C&J (split reps anyhow)
60 jumping squat (with medball, split reps anyhow)
300m run with medball (both)

A,
15 mins to find any ONE of the follwoing movements for a heavy single:
-Heavy Axle Bar OR Log Clean and Jerk
-Heavy Axle Bar Deadlift
-Heavy Stone or Sandbag to Block (chest height)

B,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 GHD Hip ext., pick load - light weight

C,
Teams of 3 - 5 rounds for time of:
10 Dumbbell Ground-to-Overheads, 22,5/15kg
10 Over Unders, 60/50cm
Run, 200 m

Complete in teams of 3. One person starts on each exercise and you can only rotate once each person completes their work. Continue to 5 full rounds.

For time:

Buy in: run 800m
...straight into

4 rounds:
5 TTB
7 burbees
10 kb swings

TC11

Floor Press 5x5