Strength

EMOM 12
1) 6-10 Ring push up
2) 6-10 Chin up
3) REST

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Skill

EMOM 16
1) 8-12 Kipping Pull up
2) 8-12 Kipping HSPU
3) 20-40s L-Sit Hold
4) REST

Clean & Jerk Technique

Rope Climb progression by GST-program.

10min on the min:

• 1x squat clean thruster (60% 1RM push press)
• 2x push press
• 4x front rack lunge

For 20 minutes:

• hang clean + push jerk (2+2)

Add deficit if possible.

Record any important details.

Pause below the knee. Use 85-95% of 1RM snatch.

4 rounds:

• 8 ring dip/ bar dip
• 12 kipping pull ups
• 400m run

2-3 rounds, rest 3min between rounds

• 5 clean 80/55kg
• 1 rope climb
• 4 clean 90/60kg
• 2 rope climb
• 3 clean 100/65kg
• 3 rope climb

6 X Clean + Hang Clean + Split Jerk (1+1+2)
- use moderate weight