Find heavy weight in Clean & Split jerk

For time :

14 Kettlebell Snatch ( floor ) 32/24kg
21 Pull-Ups
10 Kettlebell Snatch ( floor ) 32/24kg
15 CTB
6 Kettlebell Snatch ( floor ) 32/24kg
5 BMU

Resisted Nasal Breathing 15 breaths.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go ad heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm

Strength

Press
strength 3*5
hypertrophy 4*8

Accessory

3 sets of 8-12 reps
Single arm press (each arm)
Tactical pull ups

Workout

5 rounds

100m erg
1 length arm over arm heavy KB pull (attach KB to rope)

1:1 work to rest (partner up if possible)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-

2 rounds

bear walk length of gym
10/7 push ups
10 cal bike or row
10 hollow rocks

Core strength
EMOM x 12
Min 1: 15 weighted sit ups 20/14
Min 2: 0:45 plank hold

23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight, pal 2min

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CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight, pal 2min

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SPLIT JERK *rack
5x2@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min