15 minutes:

• snatch grip push press + ohs (3+2) find heaviest set

BENCHMARK
For time
1,600-m run
100 pull ups
200 push ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (6/9kg)

Scaled WOD
For time
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run

7 x every 3 min

2 clean pull
+
2 power cleans

start around 65%

RPE 6-7, keep it technical start to finish

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Goal & Intensity
-Build pulling strength and improve clean mechanics.
-Practice bar control and receiving position.
-Light-to-moderate complex work.
-Each set should feel smooth and repeatable.
RPE 6–7, You should finish each set with good control and no breakdown.

Coach’s Tip
Fully extend your hips in the pull.
Keep the bar close and move fast under it.

8 x
every 1:30

4 Devils press (2 x 15 / 10 kg)
8 Push up
12 Air squat

1) Row/Assault/Ski
2) 10 Thruster
3) rest

MuscleUp Progression

5 x 5 AHAFA

Work on the progressions of the kip for

• Pull up
• Toes to bar
• Bar MU

1. 10 x Partner WB toss 9/6kg
2. 10 x V-Up
3. 30 sec plank hold

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.