Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch

10-1
(10,10,10,10,9,9,9,9...1,1.1.1)
Barbell strict press (from the floor)
Horizontal barbell row
Db bench press
Db bicep curls

+core
3-4 rounds
15 ghd sit ups (half way down is enough for most)
15 ghd back extensions
30 sec weighted plank

Bench Press 3 x 12

🏋🏋‍♀️🏋‍♂️

W: 15 russian KB-swings
Y: 5 Hang Power Cleans
O: 3 Power Cleans
B+P: 1 Power Clean Building

For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
-White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
-Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
-Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
-Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

Power clean
5x3 @ 65kg

Front Squat
4 – 3 – 2 – 1 (build up)
in 10min

21 – 15 – 9
KB Swing (20/28kg)
Burpee

15 – 12 – 9
Thruster (30/42,5kg)
V-up

12 – 9 – 6
Pistol squat
Pull up

TC: 20min

500m row or 400m run
Then, 2 rounds
10 banded pull aparts
10 seated dumbell press
10 good mornings with empty barbell

Strength and skill
2 strict press + 5 push press
E2MOM x 6

Starting at 40% of 1RM strict press and increasing weight from there.

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Thursday
0-10 mins build upto a heavy front squat
12-19 Emom of
5 Thrusters@40-50%of above
5 pull ups
22-27 5 mins amrap of rope climbs (partners you go I go)
29-34 5 mins working on HSW
36-40 tabata core or mobility