On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Power Jerk
1 Cluster

Optional Accessory
GYMNASTIC CONDITIONING

EMOM x5

5-10 TTB

RPE 3+ to 4+

Target: unbroken sets

OPTION 1.:
For Time:
75m Handstand Walk

*Every Break:
6 C2B / 2 Muscle ups

(Time cap: 10min.)

OPTION 2.:
EMOM x10:
1.) Handstand walk
2.) Pull up / Chest to bar / Muscle up

• you choose reps

EMOM 6

Snatch + OHS

Pause snatch

(pause 2s when cathing the bar)

7x2 60-70%

Snatch drop

5 x 5@Light weight

"Deep End"

5 Rounds:
1 minute calorie row
1 minute power cleans (115/85)
1 minute lateral bar burpees
1 minute rest

Kilos: 52/38

3 rounds:
20/10cal Row
10m+10m Single Arm DB Walking Lunge
5-10 TTB

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Thoracic Flow video + Hip Flow video

CONDITIONING

2x3 rounds for time:

30/22 cal Row
30/22cal Airbike

Rest 5min and repeat again!

Target: Hit both 3 rounders with RPE 4, your times can vary on the second set, but keep the intensity high!

Tailoring Options:
Use any 2 machines 

WEIGHTLIFTING

Power Snatch

Every 30sec for 15 set (7,5min)

RPE 3+, light and fast