10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

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in 20 min find your daily 1 RM
clean & jerk
- write down 3 of your heaviest lifts

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with 80% of daily 1 rm

EMOM 10
2 c&j

4x5 snatch pull

4x5 Front squat

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM

B,
As many reps as possible in 12 mins of:
Deadlift, 102/70kg
Row Calorie
Box Jump Over, 75/60cm

Complete in teams of 3. Rotate through exercises as often or little as you like.

C,
3 rounds for quality of:
10 L/10 R Banded External Shoulder Rotations
5 L/5 R Tempo Single Arm Kettlebell Press, pick load
Tempo Single Arm Kettlebell Press- 3 secs up and down

Rest as needed between rounds.

10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster.

A:
Halt clean pull + halt power clean 5x2+1 @easy weight

B:
Power clean + push press + push jerk 5x1 @moderate push press weight

3 sets:
HS-walk
- 5 tries / set
- Rest as needed
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3 sets:
10 HS Shoulder Shrugs
- Rest as needed
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3 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed
- Goal 20 taps (1=1)
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3 sets:
Head Stand
- Max hold, as straight and tight as possible

10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps

21-15-9
Overhead squats (65lbs)
Toes to bar