A. Alternate Emom x 12
Power Clean 5 reps touch and go (ascending weight, build up to a point that you can't do 5 reps unbroken and then reduce weight by 5 or 10kg and continue) odd
Box Jumps 10/12 or 15 reps (60/50cm) even
B.Skill/Gymnastics
Strict HSPU 5/4/3/2/1 rep + 1 set as many reps as possible same level as the 4th set i.e. start with the easiest level 1 ab mat 5 reps, no ab mat 4 reps, 5-10kg plates deficit 3 reps........ you can start with deficit depending on your strength
During rest
Jerk Dips 3 reps controled descend explode upwards (aim for 10-20kg above jerk rekord)
C. Conditioning
For Time
12/10/8/6/4 Kipping Hspu (you can use deficit)
4/8/12/16/20 Toes to bar
Rest 3-5 min
Interval Conditioning
DU
30 sec on 10 sec off x 5 sets
Power Clean 5 reps touch and go (ascending weight, build up to a point that you can't do 5 reps unbroken and then reduce weight by 5 or 10kg and continue) odd
Box Jumps 10/12 or 15 reps (60/50cm) even
B.Skill/Gymnastics
Strict HSPU 5/4/3/2/1 rep + 1 set as many reps as possible same level as the 4th set i.e. start with the easiest level 1 ab mat 5 reps, no ab mat 4 reps, 5-10kg plates deficit 3 reps........ you can start with deficit depending on your strength
During rest
Jerk Dips 3 reps controled descend explode upwards (aim for 10-20kg above jerk rekord)
C. Conditioning
For Time
12/10/8/6/4 Kipping Hspu (you can use deficit)
4/8/12/16/20 Toes to bar
Rest 3-5 min
Interval Conditioning
DU
30 sec on 10 sec off x 5 sets
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