FINISHER
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a slightly different grip.

5 rounds, each round for time, of:
6 Power Cleans 50/35kg
6 STOH
6 Bar Over Burpees
- 1min Rest btw rounds

Workout

Complete as many reps as possible in 15 minutes of
2-4-6-8-10 reps of
- Squat clean
- Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Muscle clean 3 x 3 reps

-5 devils presses 2x 17.5-20kg/ 12.5-15kg
-10 t2b/ 14 leg raise
-10,12,14,16cal row
(12,14,16,18cal for men)

Scaled:
-5 devils presses 2x 15kg/10kg
-10 t2b/ 14 leg raise
-8,10,12,14cal row

-paused power snatch—> OHS + hang squat snatch

*goal is to pause 2sec at the receiving position of power snatch, then continue to a full squat(OHS).
*2min rest

EVERY 1:30 x 6 (9min)
-3 snatch drop

*zero upward drive. Drop straight down and ”punch” the barbell to lock your elbows.

E90s x8 w/ partner, YGIG, divide anyhow:
a) 14-30 wb
b) 14-30 cal row

Target: Work 45-75s / interval.

5 Giant Sets x Every 4:00

Double Dumbbell Shoulder Press 8
Strict Chin-Ups 6

8 sets of Power Snatch + Hang Power Snatch
- Start @60% 1RM Power Snatch
- Build up by feel
- Rest 2min btw sets