Max Unbroken Reps @ 60% Heaviest OTD

On The minute x 10

1 Push Jerk

• Build Each Minute

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 bb hip thrust (shoulder on the bench)

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Deadlift
5x1 @90-95% of 3rm
rest as needed

For time:

50 Box Step Overs 24"/20"

DB`S 22,5 / 15kg

( 2 - 5 )

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Spend 10 min setting up and practicing the movements, rest 4 min and then hit it
15 Min AMRAP

50 Double Unders
3 Power Snatch
15 Pull Ups
3 Squat Snatch
10 TTB
@70/47.5kg

EMOM5
Snatch pull
Hang power
Hang snatch 2s pause

E90s
Power
Snatch balance
Snatch

E2min
Snatch

For Time

400m Run
21-15-9
Push Press
Box Jump Overs
400m Run
@52.5/35kg
@24/20

Odd: 15cal Row
Even: 10 T2B

4x6 DB Pull Over
- Go by feel
- Rest 1:30 btw sets

in 20 min
Build to 3 rep max front squat for the day
Then rest 5 min and
5 min AMRAP
5 Front squats @70%-75% of your daily max of TODAY
*Take from rack - as many sets of 5 as you can get in 5min