CONDITIONING
“Hour with the bar” 60min EMOM:

1-10min: 5 Power Snatch + 5 TTB
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU
50-60min: 5 Thruster + 5 C2B

Overall RPE 4, not all out but the last 10mins can be a bit spicy.

Every minute on the minute do 5+5 on the same minute.

Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

Loadings:
Rxd: 40/30kg
Masters: 30/25kg and Pull-Ups
Elite: 50/35kg

Tailoring Options:
Decrease loading
Do 3+3 reps
C2B→ Pull-Up