Metcon:
AMRAP 4
2 rounds of:
15 hang power clean 40/30
9 pull up
after 2 rounds, remaining time burpees over bar

rest 4:00

AMRAP 4
2 rounds of:
15 S2OH 40/30
9 HSPU
after 2 rounds, remaining time burpees over bar

Score is burpees over bar completed.

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
- same height or slightly higher than last week.

2) Sumo Deadlift against a band: 8 x 3 @55% of 1RM + band resistance, every 60s.
- reset reps

Metcon:
“DIANE”
21-15-9
Deadlift 100/70
HSPU

Find heavy set of
3.pos clean + 1 split jerk

A1 Back Squat 3x10, 2 RIR
Rest 1min

CONDITIONING

E5MOM x4

20/15cal Airbike
12 KBS @32/24kg
35 DU

Each interval with RPE 4

Rest the remaining time from 5 minutes.

Target: unbroken sets with repeatable pacing

Snatch grip press + Overhead squat
5x3+3

1A) Bulgarian split squats 4x (3+3)x35% of BS 1RM
1B) Back squars 4x3x70%

A2 Reverse Lunge KB's/DB's 3x5+5
Rest 1min

12min AMRAP
10 ring push ups
8 thrusters 50kg/35kg
6 box overs 60cm/50cm