BS: 3x3 (87.5-90% / across)

Find days heavy 3-pos clean

(floor, above knee, pockets)

Every 90s for 10rds:
1 squat snatch
Start with 70-75%, and increase weight after every third rep.

Every 30s for 10 min:
1 power clean
Go as heavy as form allows.

3 tng power clean with 30s rest btw sets.

On every minute for 12 min perform 1-3 reps of strict/negative pull ups.

1x60%
1x65%
1x70%
3x1x75%

18 Min EMOM
1. 5 Strict Hspu's
2. 10 T2b
3. 3 ring MU

On every minute for 15 min perform 4 reps of Push Press (60% 1RM)

3x3x80%