3 Rounds @ focus on posture & quality

20–30m Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side 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

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Muscle up prep – 2 Rounds
5 Back support slide throughs
5 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 straddle v-up snap (or Straight leg v-up snap)
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of ring muscle ups, HSPUs and chest-to-bar pull ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Ring muscle ups
6 SB squats
6 Handstand push ups
12 GHD sit-ups
6 Chest-to-bar pull ups

tempo snatch pull + tempo muscle snatch practice

tempo power snatch + power snatch 10x1, 1' rest, moderate pace

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 3 (H3) @ RPE 9 (1 RIR)
+
3 x 3.2.1 @ 90+%H3 (RPE 8)

– Build to a heavy triple (H3) with 1 rep in reserve.
– 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
– Start the back-off cluster sets @ 90%H3, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Run 200m (both)
100 air squats, split as you like
30 burpees, split as you like

5-5-3-3-2-2 + AMRAP push presses @heaviest weight

OTD

Go every 2:30

EMOM 40 Work 0:40/Rest 0:20

1 minute : Bike Calories
2 minute : Row Calories
3 minute : wall ball Shots 20/14p
4 minute : rest