Find your 1 rep max of the day for deadlift.

Find your 1 rep max of the day for top-down Z-press (take bar from the rack straight to overhead).

5 Sets Of

Power Clean + Hang Squat Clean @ 70 - 75%

Front Squat

Build in 20 Minutes Heavy Set of 3.

5 rounds for time:
10 Shuttle Run 7m
10 Box Jump Overs 60/50cm
20 WB 9/6kg
- Rest 1min btw rounds

2-3 rounds:

10 ring row
8+8 curtsy lunge

Shoulder press 6-4-2-4-6 @75-80-85-80-75% 1RM

3x
2min BikeErg
1min Shuttle Run
2min SkiErg
1min Shuttle Run
2min Echo Bike
1min Shuttle Run
2min Row

1min rest between rounds

Rest day - what did you do?

5 sets of 2 Hang Power Snatch
- Rest 2-3min btw sets

Set 1: @70%
Set 2: @72%
Sets 3-4: 75%
Set 5: @78%