3 RFT:

• 30x walking lunge
• 20x DL 50% of PR
• 10x burpee over bar

60%/3
70%/3
(75%/3)2

EMOM 10
1) 6 Squat snatches 60/45
2) 6 Burpee over bar

Power clean + front squat 3-3-3-3-3

110%
100 Thrusters as fast as possible.
Every time you put the bar down
do 8 burpee box jumps.

This should be an all out effort.
The aim is to go as fast as possible.
Weights are 35/25

• @130-140% of 1RM snatch
• tng lifts. If it feels light, pause under the knee
• focus on movement and bar path
• 2-3min rest btw sets

Wendler 531 Press week 3

4 rounds for time of:

• 25 push presses, 95 lb.
• 50-cal. row
• 100 double-unders

For time
10-9-8-7-6-5-4-3-2-1 reps of:
- Power clean @61/43kg
- Bar facing burpee

Timecap 15min

• @80-83-85% of 1RM clean
• 3min rest btw sets