Find your one rep max Snatch for the day

Deadlift 3x2 reps
-Full reset between the reps.
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

18min AMRAP

• 15 Box jump 60cm/50cm
• 12 Push press 50kg/35kg
• 9 Toes to bar

Front squat, three sets of heavy three

Shoulder press 3x3

bench press

5x3

build up to heavy 3
2-3min rest

Bar Muscle Up training
* progression

Five sets of threes

Deadlift 3x2 reps
-Full reset between the reps.
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.