E90s x9

4x3 hang snatch
5x2 hang snatch

Front squat

5-3-1
5-3-1
1-1

(E2,5MOM/ 2-3reps in tank)

10 x E90SEC
- 4-6 push jerk (pick weight)
- 4-6 wide grip pull up

Metcon (time)

For time:
15 Box jumps 30/24”
20m Weighted walking lunge (10m posts)
12 Box jumps 30/24”
20m Weighted walking lunge
9 Box jumps 30/24”
20m Weighted walking lunge

*After each set of walking lunges, perform the same ammount of burpees as you took steps on the walking lunges. Weights in front rack carry.

M: 22,5kg DB’s
N: 15kg DB’s

Timecap: 15 minutes.

Accessory:
5 rounds of:
14 Front rack reverse lunges with DB’s - light
14 Romanian deadlifts with DB’s - moderate
*Goal is to go unbroken on each set with minimal rest.

E30s x 16

1 power snatch (70-80% of daily heavy)

6 x 20sec on / 40sec off:
db standing French press
Max reps bodyweight push ups

10 to 1
Chin Up
1 to 10
Dips
For Quality

Dynamic Shoulder Press
12x3r @ 55%
30s. Recovery

10 Rounds x Every 1:30

2 Bench Press @ 1 RM Shoulder Press. Control Down, Max Speed Up!

Front squat 5x3

1-2 reps in tank / E3MOM