On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

• Build To a heavy set.

E2MOM 30

Snatch complex:
Squat snatch + Low hang squat snatch + Hang squat snatch + Over head squat

Weights by feel

100 Thrusters or Wall Ball Shots

Anytime the bar drops
100 M run
10 K2C with a wall ball

Hang Clean 7x 3

A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

50 min. on the minute:
5 Frontsquats for 10 min [28KG]
10 Deathlifts for 10 min [38KG]
3 Squatcleans for 10 min [28KG]
5 Push-press for 10 min [23KG]
3 Overheadsquats for 10 min [23KG]

AM: 60 min
2 min run/1 min walk

PM: 60 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

AMRAP 20 min:
- 15 Deadlift (100/60 kgs).
- 250 m run.
- 7 over head lateral lunges (bumper @20/10 kgs).
- 50 DU.

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

3 rounds for quality

20 weighted hollow rocks
10 barbell rows (you choose the weight
10 + 10 side rises
10 ring rows