4x2 @95%

5x (2 Push Jerks + 3 Overhead Squats)

• Build up to max weight
• Use Jerk Grip in Overhead Squat

bench press

3-3-2-2-1-1-1-1

Back squat
3x3
4x2

(E3MOM, build heavy)

For time:

30 wallball
500m row

EMOM x 8
1) 10 deadlift @70/45kg
2) 10 burpee over bar

EMOM x 21

1) 6-16cal row
2) 5 power snatch
3) 5-10 pull up

EMOM x 8

1) 10 DB/ kb cyclist squat
2) 10/8cal row FAST !!!

EMOM x 8

1) 10 cyclist squat
2) 15-30s hollow hold

AMRAP 8

5 up&down
10 wallball
15 kbs @24/16kg