Pause Back squat 3x3

Three sets of four ring dips

EMOM 5:
3 Push Jerks @65-70%
-directly into-
EMOM 5:
2 Push Jerks @75-80%

Alternate A1/A2

A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

EMOM 12

1 minute : 15 Kettlebell Swing 24/16kg
2 minute : 15 Sit-Ups
3 minute : 15 Push-Ups

Every 2min x 5:
5 High Hang Power Snatches @50-60% 1RM Snatch

Deadlift, rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7
+
3 x 6 @ 85-90%H3

Snatch

5 x 2 @ 70-75%, go every 1:15
4 x 2 @ 75-80%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

7 sets (1 set every 5 min.)

250m machine
16 KB Snatch (8/8) @24/16 kg
12 box jump + squat on top @60/50 cm
8 burpee pull up (Sc: target burpee)
GOAL: sub 3:30" so 90sec rest or more each set
Remaining time is rest!

Reps per round