5×2 hang power clean – go as heavy as possible without moving your feet! 21-15-9 TTB Thrusters 95/65 Kb swings 53/35

Skill work: Strict pull-ups *use a band if needed Or Muscle ups Wod 13 min amrap 5 pull-ups 7 box jumps 24/20 9 ground to overhead 95/65

“Little Bear” Three sets of: Barbell Complex x 5 reps each movement Rest 2 minutes between sets The Barbell Complex Deadlift Hang Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to overhead You choose the weight, sets must...

5×2 clean and jerk WOD 10 min ladder 5-10-15-20-25-… Pull-ups Kb swings 53/35 Push-ups

Strength Build to a heavy-ish power clean 15.4 8 minutes of: 3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21...

Wednesday 3 position snatch (hip, knee, floor) – 5 challenging sets WOD – 200 m run 20 ohs 95/65 400 m run 15 ohs 95/65 800 m run 10 ohs 95/65 Elite: go heavier!