• Clean Pull
• Power Clean
• Squat Clean
• Split Jerk

Up to max 70% of 1RTM C&J

6 rds:

Min 1: Thruster 8 reps @40/30kg
Min 2: Row 8-12 Calories
Min 3: American swing 10-15 reps @24/16kg
Min 4: Double under 20-40 reps
Min 5: Rope climbs 1-2 reps / L2: legless

*The goal of the workout is to go with easy pace, basic aerobic conditioning workout.
*Don't be too greedy with the reps.
*record weights and reps.

Build up to a heavy set in 20 min
3 Shoulder presses
2 Push presses
1 Push Jerk

5 x 3

AHAFA

5 - 5 - 5 - 5 - 5

3 rep reserve every set

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00
@ 60% of max BS / add weight to previous week

• Can't do a strict pull-up? Focus on T2B/K2E kipping. Practice active hang for few minutes. Then move to kipping (hollow/arch). If you can do kipping with controlled movement, start raising you feet higher and higher. Don't try to instantly got the full range of motion, find the rhythm first.
• If you can do strict pull-ups, but kipping needs practice: Active hang -> hollow/arc kipping -> kipping pull-up - spend 5-10 minutes and then train T2B/K2E
• If you can do kipping and strict pull-ups: 14 min: odd minutes 5-10 pull-ups, even minutes: 5-10 T2Bs.

10 minutes:

Tall clean + front squat

• light weight
• be explosive out of the bottom

8 min amrap

• strict pull up 1-2-3-...
• 3 thrusters @ 60/42,5kg

1 x 8 @ 75%
1 x 8 @ 70%
1 x Technical max effort (aim 10+) @ 65%