A: Back squat 5-5-5+
B: Bench press 5x10
C: OH triceps extensions 3set

2-3 rounds

30+30m s.a farmer carry
20-40s hollow hold

16 mins EMOM
2 HSPU
6 ring dips
Plank the remaining time within that minute. Where a 6kg or 9 kg vest

5 thruster (40kg)
10 ttb
15 cal row

EMOM’10
3 Front squat
4 Back squat

75% From your 1RPM Front squat

150 min
WU for 20 min

1.BCTB
- BFLY x 35
- BCTB x 20 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
2x85% 45
1x87-90% 47.5
1x92-95% 50
2x80-82% 42.5
3x75% 40
- New set every 3 minutes

B. Snatch pull (2 s. pause below the knee)
4x2
"1 reps in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x1+1
"1 rep in the tank"
- 42.5 45 47.5
- New set every 2 minutes

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 8 barbell hip thrust 70 kg
3. 4+4 One leg jump to low box/plate pile - rogue bench

”Bell”
3 Rounds for Time
21 Deadlifts (83/61 kg)
15 Pull-Ups
9 Front Squats

140 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25

2.Weightlifting
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
x70-75% / rir 2
- New set every 3 minutes
- 55 55 57.5 57.5 kg

B.Clean pulls (normal tempo)
- Not done

C.plit jerk > push jerk
3x2x "2 reps in the tank"
- New set every 3 minutes
- 55 57.5 60 kg

3.Conditioning
A. AMRAP4
1 round of "DT" 70/50 kg > 45
5 Bar facing burpee
Reps: 2 rnds + 1 DL = 65

Rest 2 minutes

B. AMRAP4
1 round of "DT" 60/45 kg > 40
6 Bar facing burpee
Reps: 2 rnds + 5 DL = 71

Rest 2 minutes

C. AMRAP4
1 round of "DT" 50/35 kg
7 Bar facing burpee
Reps: 2 rnds + 4 DL = 72

*1 round of "DT" is:
12 Deadlift
9 Hang power clean
6 Jerk

4.Accessory
- Not done