12' AMRAP 3-6-9...etc
dbl KB swing
dbl KB thruster
pull up

10'EMOM
1: 5/5 KB goblet hold bulgarian split squats
2: 10 V-up

Build up to 8RM max
2 sets with same weight.
2min rest between sets.

3 hang snatch
2+2 Tall clean+ tall jerk
3+1 Hang clean+ jerk

5 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#
The dumbbell deadlifts are with two dumbbells, each weighing 70/50#.
Goal: 4-5 min. You can treat this one like an EMOM to finish under 5 min or, if feeling good, ditch the rest and aim for an 4 min finish

12-15 cal air bike
10-12 GHD
14-16 box step up
8-10 push press

Back squat/ reverse lunge
Back squat with a weighted vest
Reverse lunge with a weighted vest

Back squat with a weighted vest

Reverse lunge with a weighted vest

Block power clean

6 x 1 @ 70+%, go EMOM

– Start counting your sets @ 70%1RM Clean and then build up if moving well
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

E2mom x 12:
A) 40m sled push
B) 10 sandbag over shoulder
C) 15 kb push press