Every 2:00 x 4

4 Shoulder presses + 4 Push Presses

AHAFA

Front squat 2-2-2-1-1-1

1) 3-Position Clean (High Hang - Hang - Start)
2) Split Jerk

@ max 60% of 1RTM C&J

1 x 10 @ 70%
1 x 10 @ 65%
1 x Technical max effort (aim 12+) @ 60%

5 working sets of

• 1 Push jerk + 2 Split jerk

Go as heavy as possible

EMOM 10

3 Squat Cleans

50-60 % of Max Clean

Toes To Bar progressions

• Hanging tuck
• Hanging knees to chest
• Hanging leg raises
• Bent knee toes to bar
• Toes to bar

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5 set on it.
Move to next progression and start over.

2 Rounds, every 2min:

1. 6 Back squat @70%
2. 4 Back squat @75%
3. 2 Back squat @80%

21-15-9
Thrusters 42,5/30kg
pullups

21-15-9 for time:

• burpees
• wallballs