Performance: <90 min
A. Power Clean + Hang SqT Clean + Push Jerk x 2 reps.; every 2 min; ascending x 6 working sets.
B. Back SqT : 5RM w/ 4 second pause each rep
C. AFAP
3 rds
5 squat snatch 155/108
10 pullups
15 burpees over bar
Into 2 rds
5 squat snatch 185/113
10 C2b pullups
15 burpees over bar
Into 1 rd
5 squat snatch 205/133
10 bar muscle ups
15 burpees over bar
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Competition: ( 2 sessions)
Weightlifting:
A. Power Clean + Hang SqT Clean + Push Jerk x 2 reps.; every 2 min; ascending x 8 working sets.
B1. Back SqT : 5RM w/ 4 second pause each rep
B2. TnG power clean at 50-55% x 3 reps; superset following each working set of back squats
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Gymnastics:
A. EMOM x 10
Strict muscle up, ring dip, strict muscle up ring dip
B. 4 x 10 Archer Pullups on Bar
C. 7 X :15 ring support holds ; rest accordingly
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Conditioning:
A. AFAP
3 rds
5 squat snatch 155/108
10 pullups
15 burpees over bar
Into 2 rds
5 squat snatch 185/113
10 C2b pullups
15 burpees over bar
Into 1 rd
5 squat snatch 205/133
10 bar muscle ups
15 burpees over bar
B. Row
30 / 24 calorie row ever 3 min x 5