Find your 5 rep max in the Push Press

For time
21 Deadlifts
90 Double Unders
21 Pullups
15 Power Cleans
60 Double Unders
15 C2B Pullups
9 Shoulder to Overhead
30 Double Unders
9 Muscle-Ups

Rx: 60/40kg

A) Front squat
3 x 5 x 70-75% / rest 2 min

B) Back squat
1 x max reps -2 @70-75% 1RM front squat

C) 3 rounds / YGIG
10/10 single leg glute bridges w/ box
10 Jefferson curls (light to moderate)

6x4 Weighted Pull-ups
- Rest 2min btw sets

Build up to 5RM Bench Press

• Start with empty barbell, use 5kg jumps

45 minutes @ steady pace

5 + 5 Pigeon
10 Table Reach, alternating
10 Jefferson
7 + 7 External rotations
4:00 Any machine
5 High Box Jumps
5 Plyo push-Ups
5-10 Seated KB Press
:20 Kopehagen Hold / Side
4 Wrist roll ( Banded KB )

6x2 Muscle Snatch

• Build up to the heaviest set

4 sets
Push Press 4/3/2/2 reps @82,5%+
20m Weighted Walking Lunges

Find your 1RM Weighted Chinups