4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 22,5kg dumbbells.
Women use 15kg dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

SCALED

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 15kg dumbbells, stepping burpees allowed.
Women use 10kg dumbbells, stepping burpees allowed.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Squat Clean 1RM

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

20 rounds for time, on each round complete:

• 5 pull ups
• 10 push ups
• 15 air squats

Kipping HSPU

then

EMOM 5
4-8 Deficit Kipping HSPU

EMOM 12

1) 6 Strict Chin Up (stop start)
2) 20 Hollow rock
3) 12 Fat bar bent over row (AHAFA)

Shoulder Press 5x5
AHAP

15 min to find 1RM Front squat

6 x 70%
2 x 5 x 75%
4 x 80%

% of 1RTM Snatch