2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 2-3min

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

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots

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 shoulder shrugs
8 Kang squats
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg