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

Warm-up
800m Run @ easy pace
+
2 Rounds
0:30 Hang from bar
1:00/side Front Rack mobility drill
4/side Single arm KB hike clean
+
2 Rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for power clean and jerk
* Practice a few sets of bar muscle-ups between sets
+
@ workout weight
200m Run
2 Power clean and jerks
100m Run
2-4 Bar muscle-ups

shoulder & Th mobility

push up rotations 3x10/10, alternating
8 reps hollow body pull overs as rest

copenhagen plank "4x30""/side"

glute bridge w. band around knees 4x12

windshield vipers 3x8/8

1st round 2 min on, 0,5 min off
2nd round 1 min on, 0,5 min off

1. Boxstep with kettlebells
2. SBL
3. Sled pull
4. BBJ
5. Run
6. WB
7. Hover
8. Ski
9. Squat + high pull
10. Row
11. Hand release push up
12. Run

*split alternating both side double sets
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

1000m bike erg / 500m row (alternating)
20 box step-ups
10 kb swings
0:20 handstand hold

*rest 1:30 between rounds

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: DB Snatches x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Single arm push press x 5+5 reps, go every 40 sec

6 x 3, build heavy

Go every 3:00