EMOM 10 mins
4 KB Snatch + 4 OH lunge ( alt ) / side
- both sides must fit into the minute
- choose weight smart

AMRAP 12:00
8 chest to bar pull-ups
10 hang power cleans 115/75
12 box jump overs 24/20

3:00 easy bike row or run
10 passthroughs
10 box step ups

Barbell warm up

High box jump + Squat clean
E2MOM x 6
5 high box jumps 30”/24”
1 squat clean @ 80% 1RM

Hang Power Clean
EMOM 10:
Sets 1-2: 6 reps
Sets 3-4: 5 reps
Sets 5-6: 4 reps
Sets 7-8: 3 reps
Sets 9-10: 2 reps
- Go up in weight every 2:00 (when reps go down)
- Go by feel, no more than 10/5kg jumps at a time

5 rounds:
12/9 cal Air Bike / Row
9 HSPU
6 Squat clean (80/50 kg)

(Time cap: 15min.)

7x every 2min.
3 Tng Snatch
Build to a heavy set.
(Power/squat)

400m run
21-15-9
KB Swing 32/24kg
Push Up

3 rounds, rest 2 min btw rounds

Ring dip + ring row
7 + 7

2 - 2 - 2 - 2 - 2

75% - 77% - 80% - 82% - 85%

2 - 2 - 2 - 2 - 2

75% - 77% - 80% - 82% - 85%