Strength
Power clean + push jerk touch and go
5-5-5-5-5
Barbell split jerks
5-5-5
METCON
For time:
21-15-9
Deadlifts 225/155
Bar facing burpees
Scaled
For time:
21-15-9
Deadlifts 155/105
Bar facing burpees
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Clean grip sots press 3×5
Gymnastics
Accumulate 1min of ring support
Core
GHD dumbbell press 3×10
Strength
4 sets
7 front squats
13 back squats
*Load at 55% of 1RM front squat
METCON
10min AMRAP
5 strict pull ups
10 push ups
15 box jump overs 24/20
Lite/Beginners
10min AMRAP
5 ring rows
10 knee push ups
15 step overs 24/20
Rx+
10min AMRAP
5 L-pull ups
10 ring dips
15 box jump overs 24/20
Accessory work
Shoulders of steel
Banded KB overhead walk 4x20ft
Weightlifting
Pause split jerks 3×5
Gymnastics
Accumulate 1min of front planche
Core
Side plank 4x30sec each side
