5 rounds, not for time of
- Accumulate 30 seconds in a L-sit hold
- Accumulate 1 minute in a handstand hold
- 500-m row

Front Squats

5-5-5-3-3-3. Go Heavy

Between Sets 5 High Box Jumps

Go Every 3:00

Deadlift

4 x 4 @ 80-82%, rest 2 to 4-minutes between sets

Deadlift up to knees

3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
4 x 3 @ 75%

Rest 2 to 4-minutes between sets

– All %s are from your 1RM deadlift
– Deadlift up to knees is a useful DL variation to build strength off the floor, teach you to pull the bar in for proper balance and strengthen the postural muscles.
– This is like a regular deadlift but you only pull the bar up to knee level, pause for a moment, then bring it back down.
– RESET between each lift to practise good tension off the floor.
– Note the short pause at the knee. This serves as feedback on the quality of the position (you’ll feel if you’re out of balance/off tension) while simultaneously strengthening it.

AMRAP 10
10 DB snatch 15kg
8 T2B
6 pistol squats

EMOM 5
1 clean & jerk
at 80% 1RM jerk

EMOM 5
1 squat clean + 1 front squat
at 80% 1RM squat clean

EMOM 5
1 power clean + 1 squat clean
at 80% 1RM power clean

Four sets of:
Front-Racked Alternating Reverse Lunges x 12-14 reps

A:
Snatch pull + power snatch + squat snatch
5x1 @70-75%

B:
Power clean + push jerk + split jerk
5x1 @65-70%