E2MOM for 3 rounds:
1) AMRAP: 10 Weighted AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 KB swings, 5 Ab-wheels
4) Rest

Deadlift

20-10-10-10

*Set of 20 @50-60% From 1RM
*3x10 @Ascending Weight
*Rest 2-3min Between Sets

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

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

Warm-up

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

Progressio 1/2

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

3 rounds @ steady pace
6 Windmills e/side
3:00 Air bike
6/side DB bird dog rows
3:00 Air bike
3 rounds @ steady pace
6 e/side DB Lateral lunges
3:00 Row
6 Jefferson curls – KB or empty barbell
3:00 Row

Block power snatch

6 to 8 x 2 @ 65-80%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up within the range if moving well.
– Start with doubles, then move to singles if needed as you build within the percentage range
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).