#Strength
6 @ RPE 9; 1/2 load drop (-15%) of:

• BB shoulder press

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB deadlift

Focus: Spend 20 minutes to establish a 1RM with the following complex

1 Powerclean

1 Push Press

2 Push Jerks

Metcon: 10 Minute AMRAP
5 Bar Muscle Ups – L3, 4 C2B & 4 Ring Dips– L2, 4 Mod C2B or Pull Ups, 4 Dips – L3

  5 <a href='/journal/movements/306'>Shoulder To Overhead</a> 155/115 – L3, 135/95 – L2, Mod as needed L3 (wgt should be heavy)

200m Sprint

Score = 1RM / Rounds + Reps (ea 50m = 1 rep in final rd for run)

At 8PM:

Snatch grip deadlift 3x3

#Strength
8 @ RPE 8; 2/4 repeat of:

• BB bench press (touch & go)

#Strength
6 @ RPE 8; 2/4 repeat of:

• BB back squat

Work up to a heavy Squat Snatch

#Strength
max, 2 kg ramping, of:

• BB snatch

Upper body strength
(2-4 different movements)

#Strength
max, 2 kg ramping, of:

• BB push jerk