1a) Single Arm DB Floor Press in Bridge: 4 x 6-8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
- Goal: Superset - all sets should be challenging.

Every beginning 90s x 6
3 Squat clean + 1 Split jerk 60-70%

Floor Press: Build to a 2RM in 9 sets. Rest 2:00

• Goal: Try to match 1RM from 27/12 over the course of the 9 sets.
• Have a plan on how to build in weight.

8min emom
2 Hang snatch 70-80%

AMRAP 10
5 power clean 60/40
10 box jump
30 DU

1a) Floor Press in Bridge: 5 x 5. Rest 45s.
- Build in weight each set
- Aim to improve on last week if possible
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- 1 challenging weight for all sets
- Same load as last week

Every beginning 90s x 7
2 Power clean + 1 clean + 1 split jerk 70-80%

4x
4min ON/2min OFF

alt. A and B

A) AMRAP of
7 Ground to Overhead 60/40kg
7 Pullups
7 Box Jump Overs

B) AMRAP of
10 Front Squats 60/40kg
10 Single Arm Devils Press 22,5/15kg
10/7 Cal. on a machine

Clean + hang clean 5x(3+3) x 65%

Partner Amrap 12
120 DU
20 t2b
12 DB/KB box step overs

Men 20-25kgs, ladies 15-17.5kgs