Find your 1 RM of the day!

EMOM x 12
4x3 hang power clean
4x2 hang power clean
4x1 hang power clean

Back squat 3 x 4

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

3 sets of 3 reps

EMOM

1 Pull up +1 T2B
2+2
3+3
4+4
...
CAP 12

Any style is permitted*

Back squat

4x10

E3MOM

Find 2 Rep TECHNICAL Max!

5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

For Time:

21-15-9: Thruster 42.5kg/30kg+ Pull ups
15-12-9: Thruster 52.5kg/35kg+ C2B
12-9-6: Thruster 62.5kg/ 42.5kg + Bar MU

25 Min time cap.

Scaling option;

21-15-9: Thruster 30/20kg + Jump pull up
15-12-9: Thruster 40/25kg+Pull up
12-9-6: Thruster 50/30kg + Chest to bar + dip or push up.

Scale as needed but make sure movements get harder as you work through!

Back squat
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.