Ring Dips
Prog 4/8
5, 4, 4, 4, 3

3 rounds :

3 hang clean high pulls
3 hang muscle cleans
3 strict presses
3 tempo front squats, tempo 53X1
3 hang power cleans
3 no feet squat cleans
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Find your
3 RM
Split jerk
(25min)
Score is 3 of the heaviest successful lifts

-Test your current overhead strength
-Develop explosive power and confidence under the bar
-RPE 9–10: Heavy effort, but still controlled
-Drive strong through the legs before moving your feet
-Catch stable and take your time before recovering
-Build up gradually over 25 minutes
-No big jumps, aim for successful lifts

5 rounds:

• 3 High Box Jumps
• 10s. Rest
• 10 KB Snatch (moderate weight, 5R/5L)
• 10s. Rest
• 5m Sprint (this is basically a jump forward and couple fast steps)
• 90s. Rest

Shoulder Press ( Waves )

8-6-4-8-6-4-8-6-4

Go every 3:00

(Strength)
OHS 4x8

3 rounds for quality:

• 8 OHS @ moderately heavy
• 10 Strict T2B
• 12 Box Jumps

Clean + Front Squat + Jerk

3 x ( 1 + 3 + 1 ) 50 - 60%
3 x ( 1 + 2 + 1 ) 60 - 70%
3 x ( 1 + 1 + 1 ) 75% +

Go Every 2:00

Front squat

5x3

• 3-5 high box jump or box jump agter each set of squat

Work on different ring push up variations for 20min