A. In superset (alternate exercises), Build to a heavy set of both, within 4-6 sets.?A1. 2 Power/Push Jerk with 2 sec pause at landing?A2. 1 Weighted Chest to bar Chin-up
B Alternating TWO sets at a time, Every 15s X 18 sets total (you could say, 3 ?rounds? of the following)?B1. Two sets of, within 15s: 2 Muscle-ups?B2. Two sets of, within 15s: 4-6 Pull-ups?B3. Two sets of, within 15s: 3-5 Push press (60/45kg)?Read instructions
C. 2 X 7 min amraps with slightly decreasing intensity. Split reps and pace effort wisely. Avoid hitting the wall.
C1. AMRAP 7 min, @90% effort:?15 Power Clean (60/45kg), 15 Handstand
Push-Ups, 15 Deadlifts (60/45kg), 15 Lateral Burpees, 45 Double-unders
Rest 7 min
C2. AMRAP 7 min, @85% effort:?20 Pull-ups, 20 Thrusters (45/30kg), 20 Kettlebell swings (24/16kg), 10 cal AirDyne/Assault bike?Rest 5 min
D. Spend 10-15 minutes on extra midline work.?Static work like planks, side planks, hollow holds and so on.