5x5 Back Squat
- Start @75%, increase load each round
- Rest 2min btw sets
- Build to a heavy 5RM, aim for 85%+ of your 1RM

Power Clean & Power Jerk
6 Sets
2 Power Cleans + 1 Power Jerk
- All sets to be done @70-80%
- Rest max 2:00

7 x (2 x (1+1) Tng Power clean + Push Jerk @ moderate

SO 1:30

EMOM 6
Min 1: :45 Burpees
Min 2: :45 Row
Min 3: :45 Jump Squats

Snatch Warm Up w/ Stick
10 Pass Throughs
10 Muscle Snatches
10 Snatch Grip Strict Press BTN
10 Pressing Snatch Balance
10 Sotts Press

On the minute for 12 min (3R)
1. 10 sumo deadlift hi-pull 42,5/30
2. 10 power clean 42,5/30
3. 10 pushpress 42,5/30
4. Rest
Every 3min for 3 Rounds
10 sumo deadlift hi-pull 42,5/30
10 power clean 42,5/30
10 pushpress 42,5/30

10 rounds complex of:
1 snatch
1 hang snatch
1 over head squat

10emom
1) 4-12 push up
*
Handstand practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold

4x10 tempo

3:00 AMRAP
30 dubs
15 RKBS 53/35

Rest 2:00

3:00 AMRAP
30 dubs
15 goblet squats 53/35

Rest 2:00

Repeat 1 more time

*score is total rounds and reps

Back squat 3-3-3-3-3 reps