Strict press

-Attempt a new 1 RM

 

then

 

40-30-20-10

Wall ball

Sit up

Double under

 

Weightlifting

Snatch high pull + hang power snatch + ohs

4x(2+2+2)@70%

 

Power clean + power jerk + split jerk

4x(3+2+1)@70%

 

4 rounds:

10 single arm DB or KB push press

5 RDLs @85% of clean

EMOM for 20 minutes:

Odd: 5 Power clean and jerks 135/95

Even: 25 Double unders

*Attack the clean and jerks aggressively. Work on cycling all 5 reps together without dropping the bar.

 

then

 

For time:

50 Burpee box jumps

 

Weightlifting:

Power snatch

4×2@70%

 

Power clean and jerk

4x(2+2)@70%

 

RDL

5×5@85% of clean

Strict press

5×1@90%

*10 ab wheel roll outs after each set

 

then

6 RFT:

5 Muscle ups

10 DB snatches each arm (50/30)

20 Sit ups

*Scale muscle ups with 5 pull ups + 5 push ups. DB snatches can be taken from the Hang position.

 

Weightlifting:

Snatch high pull + power snatch

4x(3+3)@70%

 

Clean pull + power clean + jerk

4x(3+3+1)@70%

 

RDL

4×5@80%