Fri Oct 16

Train
20 Min AMRAP:
4 Hang Squat Clean + 4 Jerk @ 95/65
6 Bar-facing Burpees
8 Toes-to-bar

Move
20 Min AMRAP:
4 Dumbbell Hang Power Clean
4 Dumbbell Push Press
6 Burpees
8 Knee-raises
1 Min Rest

Warm-up
3 Sets:
1 Min Cardio
4 Strict Chin-up (or 8 Ring Rows)
10-20s L-Sit Hold (or Knee-raise)
10 Walking Lunge + Twist

Strength
1 Snatch Deadlift + Jump
1 Floating Power Snatch
1 Hang Snatch
Every 90s x 8 sets, building to 70%
Bike in time remaining (moderate)

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Stimulus
Strength: this complex is intended to work on improving mid-foot balance and use of your legs to push the bar up. The prescribed maximum percentage will feel very difficult if you have too many things to think about to maintain the intended points of performance, decrease weight to practice as needed

Train/Move: keep the barbell movements light and unbroken, break up TTB early on (20 mins is a long time), use burpees as a recovery. Grip will be a limiter for most, be conservative as the rounds are quick so not a lot of rest for the hands and forearms

Games Prep
3 Sets:
5 Ring Row Muscle-up Transitions
10-15 Ring Kip Swings
Rest 1 Min

3 Sets:
Max Ring Muscle-ups (cap @ 12 reps)
Rest 2 Min between sets