Backsquat 10 RM

3 sets:
1 Clean Pull + 1 Hang Clean High Pull
Set 1: @75% 1RM Clean
Set 2: @80%
Set 3: @85%
- Rest as needed

3 Sets:
2x (1 Snatch Deadlift + 1 Floating Snatch Pull)
- Start at 60-65% of 1RM Snatch and build in weight each set. Keep it light enough to where it feels snappy every set!
- Rest as needed

Voima
E3MOM, 3 rounds
single arm kb push press 10+10

WOD
16min EMOM
1.min 8-12 wall ball
2.min 8-12 worm push up
3.min burpee max reps
4.min rest

EMOM 20:
Min 1: 6 Burpee Box Jump Overs 60/50cm
Min 2: 9 WB 9/6kg
Min 3: 12/10cal AB
Min 4: Rest

Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

A:
Skill Primer
Low Hang Muscle Clean & Tall Jerk from Toes (5-8 sets x 2+3)

B:
Low Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-75%)

For time

• 30 dumbbell burpee box step-overs
• 800-meter run
• 20 dumbbell burpee box step-overs
• 400-meter run
• 10 dumbbell burpee box step-overs
• 200-meter run

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box

Partner workout (Relay style)
AMRAP 10 mins
15 double unders/25 single unders
10 toes to bar
5 target burpees

-rest 2 mins-

AMRAP 10 mins
15 double unders
10 plate ground to overhead@20/15 kg
5 burpees to plate
-rest 2 mins-

AMRAP 10 mins
15 double unders
10 air squats
5 strict burpees (burpee with push up)
Goal: 8+ rounds each AMRAP.

Switch after full rounds.

25 x knee grab
25 x push up
25 x mountain climber