AMRAP 4

5 Thrusters @ 50% 1 RM OTD
5 Bar Over Burpees

4 rounds
10-15 barbell press
15-20 + 15-20 db walking lunge
- three second eccentric

• rest 2-3min between rounds

"Marston"
20min AMRAP
1 Deadlift 180/125kg
10 Toes-to-bar
15 Bar Facing Burpees

For time:
30-20-10
single arm DB STOH
30 air squat after each set of STOH,

Time cap 6min

push jerk
5-5-3-3-1-1
- last single should be max

Technique, drills and progressions

then

2 Hang squat snatch + OHS

Set 1) @50%
Set 2) @55%
Set 3) @60%
Set 4) @65%

4 x e5mom
500/450m row
10 thruster 60/40kg

Slow Pull Squat Cleans

5 x 2 x Every 1:30

Every 90 seconds Hang Power Snatch 8x3 reps @70%

Heavy Clean Pulls

5 Sets Of 3. Target Building 70+% of Deadlift

Go Every 3:00