Back squat 20-18-16 reps

Barbell fun & ergo go

1. Power snatch + Hang power snatch 1+2. 10 sets total. Every 90 seconds.
2. Pause overhead squat 6 x 2 climbing.

Rings: ring muscle up

EMOM 9
1. 10-20sec dip bottom hold
2. 10-20sec dip top hold
3. Rest

EMOM 9
1. Crossover singles/ DU 30sec
2. T2R / rmu transition 5-8
3. Pull up top hold 10-20sec

EMOM 10 mins
1 Squat Clean & Jerk
2 sec pause at receiving pos of Clean and 2 sec pause in the split of the jerk
- choose moderate weight so you can keep the pauses without fails

Amrap 20 mins
1 Power Clean
3 Front squats
3 Push presses
1 Clean & Jerk ( any style )
1 min REST
Weight @ 80% of Bodyweight
Scale as needed!
Goal : at least each set of each movement unbroken!

5x3 Squat Cleans @75%
- Rest 2min btw sets

For Time:
21-15-9 reps of:
- Hang Power Cleans 42/30kg
- Down & Ups

——— Rest 1:1 ———

15-12-9 reps of:
- Burpees
- Hang Power Cleans 42/30kg

4x4 Tall Clean
- Go by feel
- Rest 1-2min btw sets

15-25-35
- side flys
- landmine twist (16-26-36)
- banded shoulder ext. rotations

35-25-15
- barbell side bent (16-26-36)
- clamshell to side plank
- cuban press

EMOM 9-12
1. 25sec side plank/ side
2. 30sec front flys
3. 40sec alt curtsy squats