A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @50%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

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

20 EMOM:

1. 45s echo bike
2. 6 sandback cleans, alt shoulers 40/60
3. 10-15 bodyweight A-jumps
4. 5+5 KB snatches 24/16
5. 5-7 burpee pull-ups

5 Sets, Every 3:00

8 Double Dumbbell Push Press ( AHAP )
9 / 7 Calories Row ( Fast ) or 10 / 8 Calories Bike Erg ( Fast )

Goodmorning
5x8r @ 30% from best Back Squat
90s. Recovery

AMRAP 13 ( Reps )

40 Kettlebell Swing 24/16kg
15 Strict Pull Ups
40 Air Squats
7 + 7 Pistols

Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2

Heavy
3-3-3

Heavy
3-3-3

Barbell Cycling

5 rounds, E2MOM:

5 Hang Power Clean + 5 STOH + 5 Power Clean and Jerk

RPE 4

Target: unbroken sets, barbell moves all the time. Be efficient, push your ego to the side and use loading that you can handle.

Squat Clean
4x4x75%
Lift Every 3min