For time

• 21-18-15-12-9-6-3 reps of Dumbbell front squats
• 21-18-15-12-9-6-3 reps of Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll

On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

4 x 6 V.2/120s

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

General warm-up
2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air bike @ easy effort
+
Hip opener flow
3 to 4 rounds
+
2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

B) Our classic clean and jerk warm-up:
B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 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

For time

• 21 front squats
• 15 box jumps
• 9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

A) Turkish get up
4-3-2-1
- complete the sets unbroken on one side then switch
- try to increase load each set
- rest as needed between sides and sets

Option: practice with moderate loads

B) AMRAP 12 mins
6/6 snatches@24/16 kg
12 box jumps@60/50 cm
6/6 clean and push press
24 air squats

3 Sets of 5 reps for quality
Strict HSPU + 3"s on negative (Way down)

Then...
1 Set of Max: Freestanding Handstand push ups (Kipping/Wall or modified)