Friday

Back Squat
(70%/3)3

Big Clean Complex
3-4 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Conditioning
EMOMx15:
Min 1:  50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

Monday

Back Squat
(65%/5)3




Muscle Up Progressions
False Grip
Kip Swings
Ring Pull Throughs

Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

Monday

Snatch
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(70%/8)3

Or Push Press instead of Snatch
5,5,5,5

 Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")