Monday/Tuesday

Monday

Weightlifting

1) 2×1 Snatch @ 90% (85kg) + 1×2 @ 75kg

2) 2×1 Clean & Jerk @ 90% (105kg) + 1×2 @ 95kg

Skill/Strength

1) Paused Front Squat — 3×90, 3×95, 3×100, 3×105, 2×110

2) 4xME Strict chest-to-bar pull-ups

Conditioning

1) Rope jump drills

Tuesday

Weightlifting

1) 3×2 Snatch @ 75% (70kg)

2) 3×2 Clean & Jerk @ 75% (85kg)

Skill/Strength
1a) 4×8 Strict Ring Dips, rest 90sec

1b) 4×3 Paused back squats @ 90, 100, 100, 100; rest 90sec

Conditioning
9-7-5 of:

15 UB Thrusters @ 45kg
9 Muscle-Ups
12 UB Thrusters @ 45kg
7 Muscle-Ups
9 UB Thrusters @ 45kg
5 Muscle-ups

For time.

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