Strength

E2M10M (5 sets)

3 Back squats

*Build up to max

6min AMRAP

10 wall balls 20/14
10 alternating dumbbell snatch 50/35

Accessory work

Shoulder of steel
Lateral raises 3×10

Weightlifting
30 Barbell high hang squat clean

Gymnastics
Strict pull ups 3xmax

Core
Plank hold 1min
Side plank hold right 30sec
Side plank hold left 30sec

Strength

Clean and jerk complex

E2M10M (5 sets)

1 deadlift
1 hang squat clean
1 front squat
1 jerk

*Build to max

METCON

10min AMRAP

5 bar facing burpees
4 clean and jerk

Clean and jerk ladder:
95/65 135/95 155/105 185/125 205/135 225/155 245/175

*If you get to the last bar and complete all 4 clean and jerk, continue accumulating reps at that weight for the remaining time

Score is total reps

Weightlifting W7D1

Power snatch
5×3

Snatch pulls @110% of 1RM
3×3
Drops allowed

Back squats
5×3

Accessory work
Shoulder of steel
3 sets of 3 crossover symmetry movements of your choice

Skills
5min practice skipping rope

Gymnastics
Accumulate 1min of L-sit hold

Core
50 back extensions on the GHD

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