In teams of three:
find 3RM floor press in 15min

In Pair
1 Machine – 20min – Max Calories

For time
15-12-9-6-3 Front Squats 60/40kg
6-12-18-24-30 DB Snatches 22,5/15kg

Clean Pull

4 x 3 x 95% - 100% @ Clean 1 RM

SO 2:30

Deadlift
EMOM 10 – 2 Deadlift

Start at 75% and add... but only AHAFA

1x5 Deadlift

• Build up Heavy 5, not max

4x3 Split Jerks @ 80-85% of complex above

EMOM 12

Minute 1 : American Kettlebell Swing 32/24kg
Minute 2 : 5 Seated Box Jumps
Minute 3 : Rest

Rest & Recover

Build to a Heavy Single