Row for 20 minutes

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.

3 rounds
- rows heavy
- curls sync, max+
- skull crushers ext. max+

3 rounds
- Bulgarian split squats w. Heavier weight

3 rounds
- Bent over rows
- hammer curls, max+
- DB pullovers, max+

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

8/4-6/3-6/3-4/2-4/2-4/2-2/1-2/1-2/1-2/1

Srtict Pull-ups

8/4 E2MOM
6/3 E1,5MOM
4/2 EMOM
2/1 E0,5MOM

0-2/2-3,5/3,5-5/5-6/6-7/7-8/8-8,5/8,5-9/9-9,5/9,5-10

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

Snatch

A) EMOM Untill Days Technical Heavy

• Power Snatch

B) Power Snatch

• 5x2 @80-85% From Days 1RM (DnG)

*E2MOM

Squat Proge

Back Squat

• 4x3 @85%

*rest 3min between

Front Squat

• 4x3 @80%

*rest 3min between

Metcon

4x3min On/2min Off:

• 25 GHD
• 10/10 Pistol Squat
• AMRAP: GTOH

1st Round: 60kg
2nd: 55kg
3rd: 50kg
4th: 45kg

power clean + squat clean + split jerk practice, then 5 sets of moderate reps

5' AMRAP
1 power clean @ heavy(ish)
3 frontsquat
5 lateral burpee

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest