A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @60%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @70%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.

• Final week of these two.

5 reps @70% + 3 reps @80% + max reps @90%
rest 2-3 min bwn sets

5 sets of

3 "Drop and Go" Cleans
- work up to heavy sets

21-15-9 reps of
Hang Squat Cleans 50/35kg
Pullups
Handstand Pushups

AMRAP 18

5 CTB
10 Deadlift 80/60kg
5 CTB
20 Wallball
5 CTB
30 Box Jumps 24"/20"

1 Set For:

Max Strict Ring Dips

AMRAP 10

9 Thrusters 42,5/30kg ( Masters 40+ 35/25kg )
35 Double Unders

Goal 9+

15 min for:
5 low back supported T2B - butt on the ground
15 banded pull downs
10 explosive v-ups
3 unbroken sets of: 1 kipping knee raises, 1 kipping straight leg raises, 1 T2B

EMOM 21

Minute 1 : 30 sec Down Dog Hold
Minute 2 : Single Dumbbell Hang Power Clean + Split Jerk 3 + 3 @AHAP
Minute 3 : 1 Squat Clean + 1 Split Jerk @ 65 - 75 %

Markdown Dumbell + C&J weights

Squat box jumps
6x3r
Go every 60s.
The squat box jump is simply a box jump with a full squatting countermovement or static starting position.