Skills
Beat swing
Toes to bar
Chaining toes to bar

METCON

3 rounds for time:

21 bar facing burpees
15 toes to bar

then

For load:

9 rep max low hang clean and jerk

TImecap: 10min

*The first rep starts from the ground then, for all consecutive reps, the bar must pass below the knees but cannot touch the ground. Both parts must be completed under the 10min timecap

Score is time for the METCON and load

Note: Say goodbye to your grip!

Accessory work
Skills
100 double unders as fast as possible

Weightlifting
30 unbroken snatch

*Go 5-10lbs heavier than last time

Gymnastics
3 rounds
6 pistols right
6 pistols left

Core
30 V-sit ups

Strength

Bench press
3-3-3-3-3

*Build up to max

Deadlift
3-3-3-3-3

*Aim for 5-10lbs heavier than your 4RM

Accessory work
Shoulders of steel
Lateral raises 3×10

Weightlifting
Power clean and jerk
3-3-3-3-3

*Touch and go

Barbell cycling
Every 90sec for 5 sets
6 clean and jerk 135/95

Back squats
1-1-1-1-1

*10sec pause at bottom

Gymnastics
25 strict pull ups

Accumulate 1min of:
Front planche

Core
30 slow GHD sit ups

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