Weightlifting

A. Touch and Go Power Snatch – EMOM 6 x4 reps, building.
Start at 60% of 1 RM

B.Back squat
4@50%
4@55%
4@60%
4@65%
3@70%
3@75%
3@80%
2@85%
1@90%
1@95%
1@100%

Conditinioning

C. 5-4-3-2-1

Ring Muscle ups
Push Jerk (185, 135)
5 min cap
Scaling options for ring muscle ups
5-4-3-2-1 Bar muscle ups
10-8-6-4-2 ring dips
For weight – you should be somewhere in the 85%+ of 1 RM range so if these weights are very light for you then adjust them