5 rounds
10 burpees
20 wall balls
200/250m row
* -rest 2min between rounds*

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

A,
Split jerk from rack
2 RM
- find the heaviest Double of the day
- practice reracking the barbell in front rack

B,
EMOM 16
1. Min : Hang squat clean x 8 reps
2. Min : Push jerk x 8
3. Min : OHS x 8
4. Min : REST
Weight @60/43kg

Back squat
2x8 68-73%
2x5 74-80%
3x3 82-88%

On The 3:00 x 7 rounds:

400/350m Row
12 Toes To bar

1:00 Banded Pass Trough
1:00 Banded Lat Stretch
1:00 Active Spiderman
1:00 KB Calf Smash

Push jerk
2x8 50-58%
2x5 65-73%
2x3 75-83%

5 Rounds of:
1min WB 9/6kg
1min T2B
1min Box jumps 60/50cm
1min Push Press 35/25kg
1min Row for Cal
1min Rest

Switch every 30sec

E40s for 4 rounds:
a) bottom of a push up hold
b) chin over bar hold
c) rest
d) arch hold
e) (weighted) wall sit
f) rest

Target: work 10-20s per interval.

20 Minutes Mobility