Find your 1 RM of the day!

EMOM 18

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 75/52,5kg or 55% of 1RM C&J

5x5 75-80%

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(Time cap 30min)

This workout can not be partitioned. You must compete all pull ups before moving into push ups etc.
You can break it into sets of 5/10 reps but must complete one movement before progressing to the next.

E90s x 9

Power snatch (2s pause knee level)
3-3-3
2-2-2
1-1-1

For time:
21-15-9 of
Box jumps
Kb Swings (Russian) 24/16

3 Push Press Behind the neck + 3 OHS

5 sets @ 80% of previous week

Back squat 3 x 4

• same weight in all sets
• rest 3-4min between sets

Narrow grip bench press 4-5 x 8

6 - 6 - 6 - 6

AHAFA (As Heavy As Form Allows)

(~70% of 1RTM)

3min rest between sets