3 rounds : ( TC 10 min )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatches
3 hang (squat) snatches

empty barbell

STRENGTH

Back Squat 4x10 @ RPE 3+

Light and nice!

For time:

15 Deadlift 100/70kg
400m Run
12 Deadlift 100/70kg
400m Run
9 Deadlift 100/70kg
400m Run

TC 12

5 Sets Of 5

Weight by Feel

EMOM 12

1) 6 One Arm Devils Press 22,5/15kg
2) 5 Toes To Bar + 5 Push-Ups
3 ) 8-6-4-2 Fronts Squats 70/47,5kg

halting clean deadlift
3 x every 1:30 min
3 reps

• The weight should be 40-55% for those who may not have done or used the exercise before.
• Those who have attended most of the classes can go over 85%
• Use same weight trough out

Shoulders Press

5-5-4-4-3-3-2-2, start ~70% & building AHAP
+
AMRAP @ 80% Heaviest weight OTD.

Go every 2:30

Bench press

5 - 5 - 5 - 5 - 5

70% BP makismista.

Front Squat 6x6 @80%

4x 2 Strict Press + 4 Push Press

• Use 85% of max weight from last week