Strength (load)

Push press 3 x 1, AHAP.

CONDITIONING

EMOM x20

1) 5 Wallball + 5 TTB + 5 Burpee
2) 5 Medball Clean + 5 C2B + 5 Push-Up

RPE 3-4, tailor the rep scheme to fit your fitness level.

DU practice/

If you can jumps Double unders then 4x500m row with partner or 1:1. Not all out.
80-90% pace.

1A) T2B 5x8
1B) Dip 5x5

4 sets of 8
Increase weight each set

Complete as many reps as possible in 13 minutes of:

1 power clean, 2 squat clean, 3 push press
2 power clean, 3 squat clean, 4 push press
3 power clean, 4 squat clean, 5 push press
Etc.

M: 60 kg W 45kg

“KAREN”
150 wall balls for time

20-50 cal monostructural,
1-3 Rope Climb,
5-15 Ring Dip,
20m D-Ball Carry,
10m Dragon Squat

Push press 4x3x85%

15x
2 Touch and Go Power Snatches
Go every 45sec, start at about 65% and add