Tall clean 3x3 (50-60% 1RM)

EMOM 8
3 x Power clean

2 min rest

EMOM 8
3 x Squat Clean

2 min rest

EMOM 8
3 x Split Jerk

Max 60% of 1 RM

3 Rounds for Quality

6-10 T2B
20 Mountain Climbers
5+5 Turkish Sit-ups

Rest & Recover

Build to a daily technical heavy in 10 min
Power Clean + Split Jerk

5-4-3-4-5 front squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

pause back squat
- find a heavy single in 12min

Option 1
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 2
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 3
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

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Goal & Intensity
-Build upper-body endurance and core control under sustained gymnastic effort.
-Partner work allows you to keep intensity high while maintaining clean, efficient movement.
-Alternating intervals of work and rest — one athlete moves while the other recovers, keeping heart rate high and recovery under pressure.
-Switch before you’re spent — shorter sets mean better quality reps and smoother pacing.
RPE: 8 → hard effort, but every rep should stay technically sound.
Why: This style of workout improves midline strength, shoulder stamina, and fast recovery between short, intense bouts — skills that carry over directly to higher-level gymnastics and longer WODs.

6x 30s. on - 30s. off
strict c2b pull up for reps

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Goal & Intensity
- focus on perfecting the movement
- choose a scale you are able to control

Weighted Pull Ups

3-3-3-1-1-1

Go every 3:00