CP Full + Gymnastics Volume + And Touch


a. power clean + push press + push jerk: [1.3.1] x 3; rest 1-3 minutes
b. power clean + push press: 1.2 x 3; rest 1-3 minutes
c1. strict pull-ups: 10-8-6-4-2; rest 30-60 seconds
c2. push ups (on rings preferred): 2-4-6-8-10; rest 30-60 seconds
2 rounds for time;
400m run
20 KB swings overhead


- progressively increase loading from the first set of A to the last set of B (B complex is just taking out the jerk and 1 less PP); start soft and build to a heavy final PC/PP combo
- for C complex, make each BW movement as tough as possible, i.e.: COHP to COVP to C2B, etc., increasing difficulty of the movement rather than just adding more load (same applies for push ups, i.e., push ups to ring push ups to dips to HSPUs, etc.)
- start at either movement on the couplet for the anaerobic touch