Fri Sep 4

Train/Move
For Time (18 Min Cap):
21 Calorie Row
21 Kipping HSPU (or Push-ups)
8 Power Cleans @ 115/85
7 Hang Power Cleans
6 Squat Cleans
15 Calorie Row
15 Strict HSPU (or Push-ups)
6 Power Cleans @ 115/85
5 Hang Power Cleans
4 Squat Cleans
9 Calorie Row
9 Wall-Facing HSPU (or Push-ups)
4 Power Cleans @ 115/85
3 Hang Power Cleans
2 Squat Cleans

Warm-up
2 Min Cardio
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Push Jerks

Strength
Every 90s x 6 Sets:
Clean & Jerk: Build to heavy single

Front Squats: 3 x 15 @ 45%
2 Min Rest b/w sets

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Stimulus
Strength: start around 50% and build across 6 sets to a heavy single for the day. Then, work from the rack or clean from the floor and do 3 sets of 15 front squats at 45% of your 1RM

Train/Move: 21-15-9 of calorie row + 3 different versions of HSPU, with a descending rep scheme of a barbell clean complex. Break up the push-ups as needed to be able to do the last set of 9 as close to unbroken as possible, select a weight for the barbell that allows for minimal bar drops

Games Prep
Accumulate 10-20 Ring Muscle-ups (for quality)

Saturday Weightlifting (no WL class tomorrow)
Snatch: 2 x 1 @ 72.5%, 2 x 1 @ 75%

Clean & Jerk: 2 x 1 @ 71%, 2 x 1 @ 75%

Clean Pull: 3 x 2 @ +5kg from last CJ

Front Squats: 3 x 1 @ 75%