3 x 8-12 wide grip bench press
- 3sec eccentric phase

3 x 3 one and a quarter front squats
- approx 70% of previous pause front squats

12 x 30s on / 30s off:

1. V-up
2. landmine twist
3. mountain climber
4. plank hold

4 rounds
10-20 dumbbell bench press
10-20 barbell row/ ring row/ inverted ring row

• rest 2-3min between rounds

EMOM x 8

1) 15/12cal row
2) 10m fr walking lunges

Clean Pull + Low Hang Squat Clean + Front Squat

10 x (1+1+1) x Every 2:00. Start ~50% Power Clean & Building

EMOM 12
1) 3 High hang power snatch
2) 3 Hang power snatch
3) 3 Power snatch

@ max 70% of Pwr Sn.

Alternate through;
1. 8 OHS 50/35kg
2. 15m DB lunges 2x22.5/15kg
3. 10 V sit-up

For time:

3rounds:
12 up&down
9 deadlift
6 hang power clean
3 stoh @70/45kg"

2 RM deadlift