Find your Deadlift 1RTM in 25 mins.

EMOM 12:
Min 1-6: 5 @65% of 1RM Box Squat
Min 7-12: 5 @70%
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Pause front squat

find your 3 RTM
with 3 s. at the bottom

4 rounds of
10m 1 arm OH walk
Box step up 7+7 1 DB
Bird dog row 7+7
@AHAFA

EMOM 20

1) 7 Zercher axl bar squat
2) 10 C2B
3) 5x axl bar hang squat clean + push jerk
4) rest

@39/29

500m slow row then
5 reps each
- front squat
- shoulder press
- high hang muscle clean to squat
- Jerk dip + drive
- high hang squat Clean
- thrusters
- 5 tng clusters

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Cluster
6x every 1:30
3 reps @ 75%
of 1 rm from 8.8.
Do drop n go

9 T2B
6 Front squat
9 HSPU

15 T2B
6 Front squat
15 HSPU

21 T2B
6 Front squat
21 HSPU

Rx: 100/70kg

(Time cap: 8min.)

Every 1:30 x 6:
1 Snatch Grip Push Press
- Work to a heavy 1RM for the day

5 Sets of Pause Snatch + Snatch
(Pause below knee)
Set 1: 2+2 @65% of 1RM Snatch
Set 2: 2+2 @65%
Set 3: 1+2 @70%
Set 4: 1+2 @75%
Set 5: 1+2 @75%
Rest 2-3min btw sets
No TnG

EMOM 12

1) 12/9 cal bike
2) 10 Toe 2 bar
3) 10 DL 80/55kg
4) rest