superset 4x
5/5 dead bug
8 banded glute bridge

deadlift 3x5 @rpe 8, 2' rest

Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

12-minute AMRAP

• 8 dumbbell snatches, arm 1
• 8 overhead walking-lunge steps, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead walking-lunge steps, arm 2
• 40 crossovers

♀ 50 lb
♂ 70 lb

-3 HSPU
-3 pull-ups
*harder than last week.

power clean + squat clean

1. Find today's heavy 1+1
2. 3x1+1 @80-90%

Drop & Go

5 rounds:

3 wall walk
5 pull-up
10 hollow rock
10 push-up
20 walking lunge
AMAP wall balls 14lbs

4min work 1,5min rest

Clean pull 4 set of 3 reps

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

Back squat 5x8
Kipping swings 5x10

5-minute row for max calories