Working for 30 Mins

1. 10-15 C2B ( pull up, kip swing or jumping pull up)
2. 15/10 CAL Bike
3. 15 floor Press 2x22.5kg 2x15kg
4. 10-15 Russian Swings 32/24kg
5. 50 Double unders

We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

Scale double unders to practice time.

Clean & Jerk
5x1 @ 80%

Bulgarian Split Squats 3x8

Find your TM in 3 pos. Clean in 20 min

FOR TIME / SPLIT ANYHOW:

800 m Run (Both)
80 KBS (32/24kg)
80 Box Jumps (60/50cm)
80 Push Jerks (50/35kg)
80 Wallballs (9/6kg)
800 m Run (Both)

Timecap 40 min

5 x 40%
5 x 50%
5 x 60%

power clean E90s x9

3-2-1
3-2-1
3-2-1

(1-2reps in tank)

E90s x9
Jerk
3-2-1
3-2-1
3-2-1

3 x 8 AHAP

Pause Back Squat + box jump

5 x every 4 min

3 + 3
85% + 80% of max hight
add 1-3 kg to 19.4.
3 sec hold at the bottom

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution:
5 sets every 3 minutes:
3 pause back squats (85% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 19) if form stays solid.
RPE: 7–8
1 more sessions like this 27.5. Test day for 3 Rm 2.6.