For time:

In pairs YGIG

150 T2B
150 DB Snatch 22,5/15kg

TC 15min

Every 1.30min x 8

30-50 DU
Power snatch + Hang snatch + OHS

@ 65-70% of 1RM

Max kipping pull ups test
Max set unbroken

Scale to max kipping swings if you cannot link reps or try both

Three heavy sets of three, with increasing load

Back Squat cycle 3 week 2
90% +5kg + 5kg + 5kg (+15kg)

70% x 3, 80% x 3, 90% x 3+

20 Mins

2-position clean x5 (above the knee, from the floor)

Build up to 2+1 RTM in 20min

(2 Squat Clean + 1 Split Jerk)

3 Rounds

5 - 4 - 3

30s rest between sets

@ ~60% of max BS

Front squat

4x3 (3s stop)

E3MOM / 2-3 RIR

• 100 squats
• 5 muscle-ups
• 75 squats
• 10 muscle-ups
• 50 squats
• 15 muscle-ups
• 25 squats
• 20 muscle-ups