Fitness:

A.) 5×10 heavy Russian KB swings

B.) 8 Min AMRAP

2 KB clean + push press (Switch hands, 2 total)

8 burpees

4 KB clean + push press (Switch hands, 4 total)

8 burpees

And so on…

Performance:

A.) Clean and Jerk 6×1 @ 90% or less

B.) 8 Min AMRAP

2 P Clean + Push Jerk (115/75)

8 Bar Over Burpees

4 PC + PJ

8 Bar Over Burpees

6 PC + PJ

8 Bar Over Burpees

And so on…

Competitor:

A.) Clean and Jerk – 4×1 @ 90% or less

Clean pulls – work up to a 2×1 @ 1rm clean

B.) 8 Min AMRAP

2 P Clean + Push Jerk (185/125)

8 Bar Over Burpees

4 PC + PJ

8 Bar Over Burpees

6 PC + PJ

8 Bar Over Burpees

ETC…

C.) 

10 min butterfly pull-up practice

If you start to get the hang of it, try

EMOM 5 min – 5 pull-ups

D.)

10-15 min pistol work

Practice some regular, weighted, and

scaled if needed then…

Accumulate 50 reps Rx or scale as needed

go hard, but not “WOD” speed