Cleanmei

Work up to a 2 Rep Max for the Bench Press

1. “Helen”
   3 RFT:
   400m Run
   21 KBS, 1.5 pood/1 pood
   12 Pull ups

2. Squats
   5×7 Back Squats Across

3. Bench Press
   2RM

4. 5 RFT:
   12 Bench Press, bodyweight/70% of bodyweight
   10 Strict C2B Pull ups

Snatch: 5x1

3 rounds for time:

Run 400m
20m Walking lunges (front rack) (50/35kg)
Run 400m
15 x Shoulder to overhead (50/35kg)
Run 400m
10 x Snatch (50/35kg)
Run 400m
5 x Thruster (50/35kg)

21-15-9
snatch
box over jump
pull ups

Rx 40/25kg
60/50cm

12min EMOM 1 x snatch + 2 x hang snatch.

Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute

Strict Press
3 set of each weight
7 reps @60% + 7 ring dips
5 reps @ 70% + 9 ring dips
4 reps @ 80% + 11 ring dips
2 reps @ 85% + 13 ring dips

4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)