Find in 1 RM

2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max

Warmup

Light Cardio 5 - 10 min
...into 2 Rounds

3 Push-Up to Downdog
10 banded GM
5 Baby Makers
3+3 World gratest stretch
10 Elbows Rotations
3 Shoulder Press
3 Front Squat
3 Hang Power Snatch
3 OHS
3 Sots Press

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B1: Archer push ups 3set (L+R=1rep)
B2: Bulgarian split squat 3set
C1: SA DB press 2set
C2: Wall sit 2set
D: DB Shoulder flys 1xMax
E: Supine triceps DB extensions 1xMax

Jog 70-80 Minutes @ HR Zone 2-3

30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (35/25)
30 Thrusters (35/25)
30 CTB Pull-Ups
30 Thrusters (35/25)
30 Power Snatches (35/25)
30 Box Jump Overs (24″20″)
30 Calorie Row

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

EMOM 11 mins
1 deadlift
1 Power Clean
1 Hang Squat Clean
1 STOH
@60% of 1rm C+J

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

6xevery 2min

1 @80% of 1rm
1 Full Snatch + 2 Overhead Squats

For time :

21 Deadlift 60/40kg
30 Jump Over barbell
15 Deadlift 60/40kg
20 Burpees
9 Deadlift 60/40kg
10 Bar Over Burpees

10 RFT

• 10 cals
• 10 alt Hang cleans and jerks 22.5kg db
• 10 Pullups

20 min, E4MOM complete 2 rounds of:

• 10 sandbag squats
• 10 GHD situps