16 Min EMOM
Alternate
1. Perform 4 power Cleans + 4 front Squats + 4
STOH each Min 70/50kg
2. 5-8 strict pull ups

Scale as needed, this will get heavy.

4x3 bench press

Back Squat 3 RM.

Back squat 6x6

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

Workout 19.1

RX:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 9-kg ball to 3,05-m target
Women throw 6-kg ball to 2,75-m target

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SCALED:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 6-kg ball to 3,05-m target
Women throw 4-kg ball to 2,75-m target

E2M 20MIN

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 80/55kg
or
@60% C&J

Back squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*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.

“Partner Jack”

AMRAP 20
20 Push Press 50/35kg
20 KB Swings 24/16kg
20 Box Jumps

With a Partner

Find 3RTM in 12min

Then

3 x 3 @ 85% of 3RTM