5 rounds

4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

Wide Pull-Up
Close Chin-Up
Normal Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 60/45 reps

4 Rounds each, YGIG/movement

12 French press
12 Alt. db floor press (upper hold)

*Choose a challenging weight maintaining full range of motion and technique!

Jerk behind the neck - 3x3 @ 75%, 2x3 @ 80% (up wt on last set if you feel good)

EMOM 10
3 pos power snatch
-High hang, hang, start
-The High hang will be the limiting factor on choosing a suitable weight

Back squat

8 - 8 - 8 - 8, 50-60% BS max, rest 2-3 min.

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m UB heavy double KB/DB front rack carry
4. 15/12 Cal Row

1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)

2. Partner lateral med ball throw
Tabata – 20 on/10 off

3. Rolling Planks
- Accumulate 50 (25 each side) with as little rest/sets as possible

5 rounds:

• 8-12 x kettlebell/dumbbell push press
• 12-15 x kettlebell/dumbbell bent over row

Start with moderate weight and increase

Find 3RM TM Max in:

3 x Hang Squat Snatch

THEN

EMOM 8

1 x Hang Squat Snatch @ 90% of previous

2 x Clean & Jerk @ 50% 1RM C&J