5 sets:
3 Power Cleans @60-70%
- Rest 2min btw sets

Hae 3RM

Deadlift ( Deadstop )

5 Sets of 5 ( RIR 3+ / Up to 80% )

Go every 3:00

1-3 Skin the Cat,
10m Lateral Lunge,
5-15 Parallette Push-Up,
10 Banded Passthrough (prone or standing),
5+5 Pistol Squat

Bench Press

5 x 5 @ 70 - 80 %. These are deload sets.

Go every 3:00

Weighted Chin-Ups

2-2-2-1-1-1-1

Go Every 2:30

Skull crusher with pull over
3x8+8r
Rest as needed.

4 x 4 Weighted pull up

• leave two reps in the tank
• rest as needed btw sets

Core workout 20 Minutes :

10 Partner Assisted Weighted Sit-ups
20 Plank Hip Taps
30s Hanging Knee Raise Hold
15 + 15 Banded Rotations

EMOM30

Min 1: UB WB shots 10-12 reps (9/6kg)
Min 2: Strict C2B/pull-up 5 reps
Min 3: DU 40 reps // 40 sec DU practise
Min 4: UB Push-up 10-12 reps
Min 5: Russian swing 10-12 reps @heavy KB
Min 6: Rest

L2: Strict c2b