4x6 83-85%

So same weight as last week but 6 Reps.

EMOM 10
1 Snatch Pull + 1 Hang Snatch High Pull + 2 Hang Power Snatch

@ 60% of 1 Rm Snatch

3 x 12/side
AHAP

4 Rounds for time:
10 Pull-Up
20 Push-Up
30 Sit-Up
1min rest

TC: 15 min!

40% x 5
50% x5
60% x 5

hang squat clean wave E90s

3-2-1
3-2-1
3-2-1

5 rounds for quality:

• 7 dumbbell front squats (heavy dumbbells)
• 14 dumbbell deadlifts
• 30 DUs

12 min time cap.

21 wall balls
15 db snatches 22.5/15kg
9 push ups

Shoulder press 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3

Just to clarify one set would look like this with 100kg Shoulder press.
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

Pause clean doubles (pause below knee)