Every 90s x 6
1 Squat clean + 3 split jerk @ 65-70%

3 rounds for time;
250 Meter Row
15-12-9 Toes To Bar
½ Stairs
10-20-30 Total Renegade Rows (50/35)

• Rx+: 9-6-3 Bar Muscle-ups instead of T2B
• Cap 12:00

Accessory
Treeni:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells

Hiki:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells
15 cal Machine

Shoulder Press
3x6 @ 75%
90s. Recovery

For time

12-9-6
Hang Power Snatch 50/35kg
6-9-12
Bar Over Burpees

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well
- Slightly heavier than last week if possible

B)
Mixed Grip Pull-Ups
6 x 4. Every 60s
Alternate grip each round. E.g. left under / right over round 1 and then vice versa round 2.
Options: Weighted, BW, Partner/Self Assisted on bar or rings

4 rounds for time
20 alt DB Snatch @50/35lbs
20 Ring Rows
200 Meter Run or ½ Stairs
Rest 60s

• Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Every 2.5min for 4 rds (10min)
8 DL

Barbell Bent over row 3x8
rest 2min btw sets

5x 2 Tempo snatch pull + 2 Snatch
@55-65%