Back squat

6 x 4 @ 80%, go every 2:00-3:00

Every 4min x5

15/12 cal row
12 box jumps @60/50cm
9 hang power clean @55/40kg

Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 5 reps 65% 5RM
• 3 reps 85% 5RM
• 5 reps 105% 5RM

EMOM x 8-12

1) machine
2) 5 snatch pull + 5 hang snatch + 5 OHS
3) machine
4) 5 kangaroo squat + 5 push press + 5 snatch balance

Cash in: 10 rope climbs/ 20x from laying to stand

THEN AMRAP:

A.
Double KB front rack hold
2x 20-24kg/ 2x 16-20kg

B.
-15 russian twists 20/15kg plate
-9 Gtoh
-6 burpee to plate

-find your 2RM
-2-3min rest

Snatch deadlift 4x3

2-3sets:

5-10 strict pull up
12+12 seated press

AMRAP 12
8 front rack lunges @2x22.5/15kg
6 burpee over dbs
8 ghd sit ups / abmat sit ups

• rest 5min

FOR TIME:
32 front rack lunges @2x22/15kg
24 burpee over dbs
32 ghd sit ups / abmat sit ups