• @120% of Clean 1RM
• use 25kg plate under your feets

14 Min EMOM
1. 2-6 Bar MU
2.5-7 strict HSPU

16min emom:
1: Straight arm plate raise x8
2: Knuckle push ups x8
3: Wall climb +10sec hold in top x2
4: Alternating pistols x4-8
+
21-15-9
Burpees box jumps
Alternating DB snatch 20/15kg

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