Todd Nief

A. Push Press – Build to a heavy set of eight (1-2 attempts only) B. Ring to Chest Pull-Up – 4×6-8 @20X1 Tempo C. Bar

A. Power Clean + Hang Clean + Front Squat + Jerk – Build to a heavy set (1-2 attempts only) B. Power Clean + Hang

A. Close Grip Bench Press – 2×8 + 1×8+ of last weeks heavy eight B1. Hand Over Hand Rope Pull – 4×50’ AHAP (ensure your

A. Snatch + Hang Snatch (x2) – Build to a heavy complex (1-2 attempts only) B. Snatch + Hang Snatch – Continue and build to

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1

A. Hang Power Snatch – EMOM 10 minutes 2 reps @60-70% B. Deadlift – Build to a heavy set of eight @3012 Tempo (1-2 attempts

A. Push Press – Build to a heavy set of eight (1-2 attempts only) B. Ring to Chest Pull-Up – 4×6-8 @20X1 Tempo C. Bar

2 Sets: 5 minute AMRAP @80% 20/15 Calorie Assault Bike Into AMRAP of 5 Power Snatch @75/55-lbs 3 Bar Facing Burpees Rest 3 minutes 5

A. In the Hole Front Squat w/ pause four inches off of blocks/pins – Build to a heavy set of two with perfect positions B.

A1. Ring Support – 3×30-sec; Rest 10-sec A2. Bottom of Dip Hold – 3×20-sec; Rest 10-sec A3. Ring Muscle Up Negative – 3×5; Rest 2