Front Squat: Build to a heavy single in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

Hang Power Snatch + Hang Squat Snatch

Every 60-90sec x9, add loading by feel.

Keep the loadings light! Heaviest set with RPE 3+

Kipping OR Butterfly Pull Up/C2b training for 15-20 minutes

4x
New round every 4th minute

Each for time
15-20/12-15 Cal.
12 DB Hang Power Clean & Jerk , heavy!
15 Wall Balls

Rest & Recover

AMRAP 10
3 Wall Walks
3-6-9-12-...Burpee over DB
12 DB Snatches 22,5/15kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press (50/35)
12/9 Cal Row

Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

10-8-6-10-8-6
Hang Power Clean

• Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Performance
EVERY 3:00 FOR 5 SETS...
20/15 Cal Bike/Row/Ski
10 Overhead Squats @60/42.5kg
-Rest in Remaining Time-
(Score is Slowest Set)

Fitness
EVERY 3:00 FOR 5 SETS...
15/12 Cal Bike/Row/Ski
10 Front Squats @ 60/42.5kg
-Rest in Remaining Time-
(Score is Slowest Set)

Daily video: https://vimeo.com/784467893

EMOM x 8 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :45 Hollow Hold or Tuck Hold

• DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
• RPE 6