5 sets of heavy five

7x
E2MOM - 7 Touch and Go Power Snatch, work up to heavy

For time:

21-18-15-12-9-7-3

BW Deadlift + knees to elbows

3x10
@65-75%
Rest 2min btw sets.

• Keep good form.

30min EMOM, 10 rounds total

1) Row/Bike/Ski/Run/DU…

2)
rounds 1-5: 1-3 Rope Climb
Rounds 6-10: 4-6 Manmakers 22,5/15kg

3) rest

First minute is something monostructural and it can varied on each round. On the second minute, the first 5 rounds do rope climbs and the last 5 rounds manmakers . Third minute is for resting. Total of 10 rounds.

RPE 3-4

Scale if needed

Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.

– Beginner: 5 x 5, adding if form permits.

1) Wall ball x 10-18 reps
2) Double unders x 30-50 reps
3) DB/KB one hand overhead lunge 5/5
4) 15/12 cal row
5) Handstand walk 2-10 m OR bear walk 20 meters
6) 2-4 partner tire flips

Scale the reps if needed. This is not maximal effort workout. Keep a steady pace.

Push press + push jerk complex:
5 x 3+2 (climbing sets for moderately heavy weight)

Strength- 16 Minutes
Perform 1 clean and jerk every other minute for 16 minutes

Work your Gymnastic weakness for 20min.

You can work only for one movement or pick a few. Concentrate on the movement, not volume.

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3-5 rounds for Quality:

1) 10m Dragon Squat
2) 1-3 Skin the Cat
3) 5+5 Banded Press in Split (alternate legs after 5 reps)
4) 5+5+5 Wall squat
5) 10+10 Single Arm SOTS Press

Scale if needed. Check the videos, move well and rest as needed.