EMOM x12

2 power clean 2s stop knee level

3 Rounds

10 + 10 Kb Clean + step back lunge
10 Pull Up
2min rest

3 x 3 pause front squat
- leave one rep in the tank
- rest 3 min btw sets

40min 70-80%

Row

-

3 Rounds
8 Box Jump
8 Alt Dumbell Snatch
30 DU

14 Min EMOM
Build up to 90%
14-20 going every 2 mins 90-100%+

We have been building up to this so hopefully we can hit some PR’s

Find your front squat 5 RM for the day

5 rounds of

8 devils press (pick weight)
40m sled push

• rest as needed between rounds

21-18-15-12-9-6-3
db s2o 45/25lbs
kb swing 24/16kg
cal erg

tc 20min

Build up to a heavy 3 front squat in 12 minutes.

Back Squat

4-4-3-3-2-2

After each Set perform 10-15 Reps RDL with Dumbbells

Go Every 4:00