Every 1:00 x 12 sets:
1 power clean

– Hold a challenging weight across all sets —
around 60-90% of your 1-rep max.

EMOM x 12 MINUTES
MIN 1 - 7-10 Wide Grip Pull-Ups
MIN 2 - :45 Kneeling Banded Pull-Downs
MIN 3 - :45 EZ Cardio/Walk of your choice

Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.

3 x
5 Rounds of
30 sec RPE 4-5
90 sec RPE 7-8

3 x 10 min continuous workout (1x Row, 1x Ski and 1x Bike) with 2 min rest between workouts. Aim for consistency over the rounds. Take note of your paces.

8 min AMRAP
6 burpee box jumps 60cm/50cm
6 C2B
36 DUs

FOR TIME
10-9-8-7-6-5-4-3-2-1
Thruster @40/30kg
Wall ball @9/6kg

POWER CLEAN

Every 90s x6
2 power clean (touch and go), build up in weight (max 85%)
start every set with 4 bar over burpee

Superset x 4 rounds
Alternating Dumbbell Floor Press x 8 each 3s down.
Rest 90s
Tall Kneeling Band Lat Pull Down x 20-25
Rest 90s

1) Squat clean 5x2x70%
2) Clean pull 3x3x110%

5 rounds for time:
15 WB 9/6kg
15/12cal Row
15 T2B

In 15min:
Build to a days heavy 1 rep Squat Snatch